056 Quarterfinals Breakdown

Vital with Paul Weber

Love these tests. Love the movement selection. Love the length. More separation and less execution-dependent than previous years.
Order
Prioritize 1 and 2.
Earlier submission window.
More room for error with pacing, longer, possibly more room to improve your score with a redo.
Workout 1
Rest is gonna bait people. Imagine this is written as a “16 Minute AMRAP.” Or 12.
3:1 Work:Rest not enough to effect pacing that much.
Row cals accumulate faster than snatches and box step ups – aim your effort at the row
Cals accumulate exponentially faster with increases in power output
Stop the snatches with 5s left so that you can get the fan of the rower moving as soon as possible.
Rollover cals don’t count so you can make your last pull on the rower with 3-5s left to spare.
All of these movements tax your grip – they are non-complementary
Pace the snatches as if you were asked to do a 4 minute AMRAP of just snatches. Singles for most.
Workout 2
DENSE
Most of your time will be spent on the LBBJO
Check the movement standard for LBBJO – it appears it does not have to be perfectly lateral. Square up at least to a 45 to save energy.
Plan to work for all 20 minutes. 15 reps/minute lands you at 20 minutes. Should only start to suck at the 8/10/12 minute mark.
Non-complementary – break the WB early. If you think you’re an UB or a 30/20 guy, you’d better be hot shit.
Workout 3
Love this gym-only test. And love the movement selection.
Hip flexion limiter – break the T2B early!!! 5s for almost everyone.
No penalty, no pump in your lower abs and hip flexors on the T2B.
HSPU you got what you got.
Lots of separation throughout this test. Love it love it love it.
Workout 4
This is a strength test. Strongest person will win.
Give yourself as much time as possible at the final bar.
The fatigue from the earlier bars won’t matter as much as more time at the final bar.
Be a BMF.