Wodapalooza Qualifier & Rogue Talk ft. Kiefer Lammi | Shut Up & Scribble Ep. 16

Will Branstetter (00:02):

Ladies and gentlemen, good afternoon, shut up and scroll. Episode 16 joined by Key for Lamie. Is that Lamie? That correct?

Kiefer Lammi (00:10):

Yeah, that’s right. You’re probably the first person to say it, right? That’s good.

Will Branstetter (00:13):

There we go. I would’ve,

Kiefer Lammi (00:15):

Yeah. Justin still says Lamie. It’s okay.

Will Branstetter (00:18):

And of course Taylor and Jr. Today we’re going to talk through the release workouts for Waterloo, a qualifier, talk a little rogue, maybe a little, I don’t know what else, but

Speaker 3 (00:29):

Ladies, a gentleman up this.

Speaker 4 (00:35):

So keep the political commentary to yourself or as someone once said, shut up and dribble.

Will Branstetter (00:54):

I was looking for something to pull up over us so we didn’t have to sit here, but

Taylor Self (00:59):

You should have pulled up what

Will Branstetter (01:01):

I just uploaded. Yeah, for sure. Whose Google

Taylor Self (01:03):

Search history is worse? Mine or wills? I feel like you have a dark dude. I feel like you have a dark history.

Will Branstetter (01:09):

No, I’ll export it right now and send it to you.

Taylor Self (01:14):

All right dude.

Will Branstetter (01:17):

Keefer, welcome.

Kiefer Lammi (01:18):

Thank you. It’s good to be here.

Will Branstetter (01:21):

Keefer. So what’s your role? What’s your title with underdogs?

Kiefer Lammi (01:25):

Co-founder, assistant head coach. Nice. So it’s obviously it’s Justin’s baby and probably wouldn’t exist because without him, but

Taylor Self (01:33):


Kiefer Lammi (01:34):

Won’t. Oh, thanks Justin. But we kind of banded together to create underdogs and then I shortly after moved out here and now we’re just trying to build the camp.

Will Branstetter (01:42):

So how many years ago did you guys start it?

Kiefer Lammi (01:45):


Will Branstetter (01:46):


Kiefer Lammi (01:47):

Wow. It feels

Will Branstetter (01:48):

Like for longer than that.

Taylor Self (01:50):

Yeah, that’s crazy.

Kiefer Lammi (01:51):

Justin’s been around, what, 12 years or so and he’s been coaching athletes for a long time and it was right around the time when Carrie, Bethany and Danielle were all competing that we started to build underdogs.

Will Branstetter (02:03):

So what day-to-day, what are you helping or what’s your role?

Kiefer Lammi (02:09):

So I pretty much in person at least I exclusively coach the athletes we have, so every day except for their rest days, I go into the gym for three to five hours, coach them. The rest of my work is almost entirely programming or based from home or calls with Justin or trying to do podcasts and things like that. I’m lucky.

Taylor Self (02:28):

Where do you do most of your programming? What’s your work process?

Kiefer Lammi (02:32):

I have a home office space that I use or I’ll go to a coffee shop for it. Sometimes I just get burnt out in my own space and I’ll just be like, you know what? If I can go to a coffee shop and sit here for two hours, I’ll be more productive.

Taylor Self (02:42):

That’s how I’m going through that right now. I can’t get shit done at the gym. I can’t get shit done in my house, so I might just sit on the sidewalk on the highway.

Kiefer Lammi (02:52):

You need a third space.

Taylor Self (02:53):

I know I worked from a coffee shop today.

Kiefer Lammi (02:56):

I never try to get anything done at the gym, honestly. I can barely work out at the gym half the time I show up to work out before they do and then by the time I get halfway into something they start showing up and asking questions and I can’t disconnect from being a coach when I’m working out.

Taylor Self (03:11):

I can.

Will Branstetter (03:13):

So do you mainly do programming for one-on-one or do you help with the tracks and programs like that as well?

Kiefer Lammi (03:20):

No, we work on the Elite and RX and Everyday Underdog template tracks together, so we manage all of that stuff. I have a handful of athletes. I coach individual

Will Branstetter (03:28):

As well. Is that a and just in collaboration on all the programming? Yeah,

Kiefer Lammi (03:32):

When it started, we just started with the elite program and our initial intention was like we wanted to, there’s obviously a ton of programs out there, everybody’s got their own version of a great product, but we wanted to cater specifically to a competitive group and the easiest thing we could do is essentially take what we were doing or what he was doing at the time for Carrie, Bethany, Danielle, some of the other athletes, Matthew Lugo and turn that into more of a generalized elite competitors program. And so we’ve run with that for the last couple of years and we spun off an RX program, which is scaled down to the open quarterfinals level and then a few other offshoot programs from there. But

Taylor Self (04:09):

What do you think the biggest difference between a general track for an elite competitor, the biggest difference between that and individualized programming for a competitor? What’s the biggest difference? I feel like I had a bit of an epiphany on this the other day,

Kiefer Lammi (04:26):

So what my general speech to people is, if you want to know the amount of work or the style of work that Ricky’s doing to get ready for the CrossFit games through most of the season, that’s the same type of stuff that’s in our template, but it’s all taken under an assumption that you are a perfectly balanced generalized athlete. So whereas our template might have skill work every day of the week for something different, if you ask any one of our individual athletes, they might have three to four days of one thing and much less of another because they don’t need that. So weakness work, same thing with machines. We might generalize more foundational base building phases of machine work and touch on all the machines throughout the week, but if you are Alex or Kyra for example, last year who both needed to get better at running, they ran three days a week. Our template didn’t run three days a week because we don’t want to assume that for everybody.

Will Branstetter (05:16):

Nice. What do you enjoy most programming wise working with athlete one-on-one or being able to Yeah,

Kiefer Lammi (05:23):

I’m so lucky though that we have so many people in house here. I used to think that I loved remote programming. I could go wherever the fuck I wanted in the world and I could program at a coffee shop there and I still enjoy that, but the fact that I get to work with ’em in person so much means that I spend less time on having to give remote feedback or having to film something or talk about something that’s impossible to articulate over the computer. It’s so much easier in person and so I just get a lot of opportunities to tinker every day because I can write things and then I can see it and we can make changes each day and so it’s less stressful on the programming end because I’m not trying to make it as perfect because I know that I’ll be there with them.

Will Branstetter (05:58):

What were you doing before underdogs?

Kiefer Lammi (06:02):

So I’ve been a strength coach pretty much since I left college. Started with strength and conditioning for more traditional sports, worked a lot with baseball players, basketball, other field sports. And then right around the time of Covid I started working at Invictus Boston and I was coaching in the affiliate full-time, started programming for the affiliate I did and still do work for Black Iron Nutrition. I was doing some nutrition coaching and then I was writing their training template programs there. Then that’s right about the time when Justin and I connected because I was working and training with Tola and Kelsey who were at Invictus Boston at the time. They were both working with Justin and so I sort of entered into the competitive realm via them and then have picked up with that sense.

Will Branstetter (06:47):

What’s the difference? Obviously there’s a huge difference, but for you fun wise, between your strength and conditioning days, programming for that versus programming for CrossFit athletes, what are the biggest differences you see? Or is it more enjoyable because of more variance or

Kiefer Lammi (07:03):

It’s like the perfect blend of being the coach for the sport and being the strength coach? So I like this the most because it’s the most engaging for me. I played college basketball, so I love to work with basketball guys in the weight room, but it’s always just a piece of the puzzle for them. So either their engagement’s not that high or my reward from it’s not that high because I could help them as much as I want in the weight room, but if they’re just not skilled or not intelligent on the basketball floor, it doesn’t matter. But with CrossFit it’s like, okay, I can build their capacity, I can build their strength and we get to talk about sport practice, we get to talk about strategy and everything at the same time.

JR Howell (07:40):

Would you rather program for individuals or group or program competitions? I

Kiefer Lammi (07:46):

Think individuals or groups as Justin and I go through the process right now of programming for a pretty big event in Egypt coming up, it’s kind of like their event. You guys are

JR Howell (07:56):

Doing outfit? Yeah, that’s

Kiefer Lammi (07:57):

Sick and it’s awesome and they have a ton of resources and a really cool team and the people running it also have their own equipment distributor so they can build some stuff for us. But as you guys have found out too, there are inherent limitations to what you can do and so there’s a stop on your creative mind for that or you want to do something, but the time domain has to be different for a different reason. But it’s a fun problem, but I prefer being on the athlete end of it because I’m past the point of thinking that I can compete with anything that I’m doing at this point, but the idea of getting people ready to compete and being on the sidelines to cheer them on still gets me really fired up.

JR Howell (08:33):

Do you know who programmed that competition last year?

Kiefer Lammi (08:36):

I don’t.

JR Howell (08:38):

I would love to know because there was some pretty cool formats, some cool workouts. I just remember the horizontal pegboard and that being something that was a little bit nuanced but also something that wasn’t too farfetched as far as what the progression of climbing or hanging movements could be. I just thought it was really interesting. I was curious if you knew who

Kiefer Lammi (08:59):

Programmed it. No, it’s a huge event. They do a good job and like I said, they kind of have some free liberty to build stuff themselves or get access to it and so it’s definitely been cool. We get to go offsite. They have multiple stages for things. They have a soccer field and a tennis stadium and beach and pool access, so it’s about as much as we could ask for an event that doesn’t probably have the money that a Waterloo or something else does.

JR Howell (09:24):


Taylor Self (09:25):

If you had the choice to program for an individual or only individuals or a general track one or the other, which would it be?

Kiefer Lammi (09:34):

The individuals.

Taylor Self (09:35):

I’m the opposite.

Kiefer Lammi (09:36):

I think. Well you probably run into this too, but you may feel differently about it. I can feel as great as I could possibly feel about the template program, but I know that it’s not perfect for any person that’s on it and I think that’s so hard is people will ask questions in our chat about it. I’m sure they do it for you. They’re like, oh, I can’t do this thing. Or Oh, I didn’t improve on my score for this thing and I want to be like, well, it’s like maybe this just wasn’t, you needed something 5% different or you needed a little bit of the self-awareness to know like, oh, when I see this show up I should probably work on this instead. Or Oh, I’m great on a bike but I’m a terrible runner. Maybe I should sub one of my bike days out and get on a runner again. So for me it’s a frustration because I want it to be perfect and I think that even from a lens of temp program, we could feel really good about it, but I know that it’s not the same service that one-on-one coaching is.

Taylor Self (10:33):

I feel like I like the general track better because while it is a program that would suit a lot of athletes that categorize them as elite, I think that if you are upper end of semifinals, you should probably have individualized coaching. There’s not going to be a general track that’s there for you. I think if you’re not upper end semifinals either you’re on the way to that or are you the person who genuinely has a chance to make it to the games and if you’re not, I was thinking about this the other day, what kind of person who isn’t truly going to make the games or that’s not a realistic goal for them, they’re still super fit. How reasonable is it for me to expect them to really just run themselves into the dirt on weaknesses as much as it takes

Kiefer Lammi (11:30):

Or as much as you

Taylor Self (11:31):

Would? As much as I would. That’s probably the key as much as I would.

Kiefer Lammi (11:36):

I get it. That’s

Taylor Self (11:37):


Kiefer Lammi (11:38):

Our template track is awesome and I think that for people that are quarterfinals level and trying to get ready for a semifinals run, I think that’s great. I think that there’s no question that there’s an individualized feel of even if that’s just the feedback that you get or teaching them more about how to pace workouts always going to be a little bit better, but you get no community feel. That’s the first conversation we have when people try to do it in intake form with us and we have a call talking about one-on-one coaching is I’m like, what’s your gym environment? Are you going to be off in the corner by yourself now training? Does that bug you? Would you rather train with a group? And we have a ton of people in the Oceania region that do our stuff and some of them are knocking on the door to the game. Some of them are mid-level semifinals and a bunch of them still mostly follow our template track and then we just have calls with them on a weekly basis to talk about, well we could think about doing this because they prefer to train as a pod than to train isolated.

Taylor Self (12:31):

That’s so huge. It takes me back to the mallilo Hobart, how you’re doing it and who you’re doing it with is arguably more important than what you’re doing. I think if you have the right environment and the right intensity, that to me probably comes first. That’s basing it off the assumption that you’re not doing something completely fucking stupid, but you have great intensity in a really good environment that probably takes priority over exactly what you’re doing. But if you have those two things then what you’re doing is super important as well. Yeah. Cool

Kiefer Lammi (13:07):


Taylor Self (13:07):

Rogue talking about Tia

Kiefer Lammi (13:10):

Water palooza first before you go on your rants.

JR Howell (13:14):

Yeah, let’s do water palooza. How many of those came out today

Kiefer Lammi (13:17):

So far? The last two,

JR Howell (13:19):

Is there

Taylor Self (13:20):

Two scored one?

Kiefer Lammi (13:21):


Taylor Self (13:22):

That’s just five total. Just

Kiefer Lammi (13:23):

Five scores.

Taylor Self (13:24):

Okay. Wow, that’s crazy.

Kiefer Lammi (13:27):

It’s like an open

Taylor Self (13:28):

Five scorers.

Will Branstetter (13:33):

So what’s the process for this? People have been doing this

Taylor Self (13:37):

Or two week, right?

Kiefer Lammi (13:39):

Two weeks. Week one had three scores, week two has two more scores. Top 20 will qualify into Elite Next 20 rx. I presume after that that it’s first come first serve for signing up for what used to be intermediate and is now their community division.

Taylor Self (13:56):

How much of a punch to the fucking dick is it? If you are like you consider yourself an elite athlete and you qualify for Waap Palooza Rx but not Elite.

Kiefer Lammi (14:06):

I had this conversation with a couple people recently because I think that what we’re used to considering is an RX division is not what a Waap Paloozas RX is anymore. It’s like a games competition and a semifinals competition essentially. Right?

JR Howell (14:20):

GH won Rx Waap Palooza I think the year before he went to the games for the first time as an individual. If you look at the leaderboard right now, we can pull it up. I think 21 through 40 has several semifinals athletes from this year,

Taylor Self (14:35):

So there’s only going to be a field of 20 and rx,

JR Howell (14:39):

I think the other, yeah, yeah, 24 RX and then I imagine 40 you would think for Elite.

Kiefer Lammi (14:45):

So if you think about that, even just that, if there’s 40 in Elite that’s essentially a games field, so you have what, just from North America alone, we have 80 more semifinalists that could potentially be in a field for 20 spots for an RX division. I think you have to take your ego out of that when you think that RX is beneath you or something and say that’s okay if you don’t want to sign up for the community division if you don’t make it, but to say you suck if you make RX instead of a lead. It’s tough.

Taylor Self (15:11):

I also think it’s odd because there are going to be athletes in the elite field that get invitations that aren’t as good as some of the athletes that qualify into the RX field potentially.

Kiefer Lammi (15:20):

Yeah, well that probably plays into the programming too, I thought. I feel like because they made this change, this is a super interesting year for the qualifier because you have to figure out a way to make it suitable for everybody. It’s just one qualifier, but you also have to figure out a way to separate people. It’s like this is essentially trying to qualify from the open straight to semifinals right now.

Taylor Self (15:42):

Did I just realize I don’t have my Instagram handle as my name? You’re screwed dude. Fuck Instagram. Just kidding. I

JR Howell (15:48):

Missed out on two

Taylor Self (15:49):

Follow. It makes me want to go out, log out and come back. Hold on guys. Lemme change.

JR Howell (15:55):

Yeah, I mean dude, max, cre, Carone, Mathias Porter,

Taylor Self (16:00):


JR Howell (16:00):

That? Evan Rogers. All those guys are top or top 30 semifinals.

Taylor Self (16:05):

Carolina Boy, Evan,

Kiefer Lammi (16:08):

Drake, Lewis and Andre Strands are both semifinals guy Will Ahe

JR Howell (16:14):

Tanner went on a team this year. Ethan, there’s a ton of, and I mean without the two scores at the end, I mean things could shift a lot, but you would imagine the guys in the top 10 will probably stay there unless they’ve got a gaping hole. How many people do you have on site that are doing these keeper?

Taylor Self (16:36):

Literally it’s slower. Slower for go up a little bit. I missed the

Kiefer Lammi (16:40):

Line. Maybe five or six right now. Less than we’ve had in the past. Actually I think a couple people are planning to do team. A couple people who just have other events coming up this off season, but most of our younger females are doing them right now and then a couple masters, a couple teens. Yeah.

Taylor Self (16:56):

Can we go up to the top 20 for the women? Are we going to talk about the leaderboard at all? Dude, this has got to change. There are some crazy names outside the top 20 and some crazy names within the top 20. What did this girl snatch 1 91? That’s crazy.

Kiefer Lammi (17:14):

I was thinking this too and I assumed, my thought was that week two had to have more opportunities for separation because week one essentially was a max lift, which is going to have outliers no matter what. And then two workouts that are largely just long work capacity, open style workouts where load and skill were mostly irrelevant for people. It’s not enough chest to bar in that one workout for it to make a difference and the other workout

JR Howell (17:38):

Bar on the other

Kiefer Lammi (17:38):

One and you don’t really even get to the heavier barbell until you’re so deep in the workout that it’s almost irrelevant except for separating people that were already going to be in the top 20.

JR Howell (17:49):

I mean I don’t know about you guys, but seeing Rebecca in sixth with one out of three, just being a pure max is really impressive

Taylor Self (17:56):

To me. That is impressive. That being said, I feel pretty strongly that workouts one in three are largely the same thing.

Kiefer Lammi (18:07):

Yeah, they’re based on, I mean some of the top times were almost 15 minutes for that chipper even though it was a 20 minute time cap and then based on how athletes felt after, I feel like they all had almost the exact same feeling at the end of those workouts.

Taylor Self (18:21):

Really similar stimulus, not a ton of, and like you said, looking for skill to separate after these first three workouts and not really getting it. And it’s also weird because looking now, to be honest, I did not do a thorough review of all five workouts, but looking at the last two I’m like, wow, those are pretty similar too.

Kiefer Lammi (18:40):

I thought Go ahead.

Taylor Self (18:43):

I was just going to say, I’m just thinking what are you testing with 45 handstand pushups and deadlifts and then what are you testing with dumbbell lunges and dumbbell shoulder overhead?

Kiefer Lammi (18:51):

Yeah. Well, I mean they kind of did that week one when the front squat workout came out. I was like, cool. It was like there’s no way they’re going to have wall balls or something and not only did they have ’em, they had ’em in the next workout the same week, so I almost feel like maybe it was intentional that on the same weeks they gave you similar stimuli so that you have to question whether or not you can redo them or what the risk reward is of that because you’re smashing the same parts of your body.

Taylor Self (19:14):

Do you think they thought that hard? JR be honest,

JR Howell (19:20):

I’m a little bit more curious as to why there wasn’t a progression style workout with skill being the limitation.

Kiefer Lammi (19:28):

So we literally talking about that last week is deadlifts and handstand pushups made a lot of sense because we had wall space didn’t necessarily have, didn’t know if we were going to have walking room. We hadn’t done barbell hinging. I was like, oh, we actually said, oh, Diane type of thing would be cool. Maybe they’ll have it so that it goes from enhancing pushups to strict to wall facing and I think that would provide a lot more room for separation.

JR Howell (19:53):

Yeah, looking at the last two, I was talking to a guy that is doing them at the gym and I was like, well, you would think they’re going to have the rings last year they did burpee muscle up. Probably won’t do that again, but typically there’s a skill in there that will at least take care of some bottlenecks or just some people who are skating by that aren’t very skilled but because there’s no rope on the equipment list and because there aren’t ring muscle ups, I don’t know. I mean it feels a lot more old school open general work capacity. I mean even the bottlenecks I think on the 12 minute am wrap, I haven’t broken it down yet for time, but I wonder is it going to be who can get back to the rope for another round that just really starts to separate themselves in that workout?

Kiefer Lammi (20:37):


Will Branstetter (20:39):

Do we know who programmed is that? Are they doing it internally this year?

Kiefer Lammi (20:42):

They had a team of people internally that did it.

Will Branstetter (20:45):

Weren’t you guys involved with it last?

Kiefer Lammi (20:47):

Yeah, they had four or five camps total last year that came together for them this year. They did it all internally. I think it was easier for them. I think from my understanding is they have the majority of the onsite event done already as well and so it just gave them more congruency to plan everything out. So when I heard that my thought was cool, kind of how JR talked about this makes it so much easier to essentially use your qualifier to test for movements that you want to be able to have people prepared for. If I want people to do pegboards, yeah, it’s a screen for it. If I want pegboards then I want to make sure people can do leg this here. It’s like you haven’t tested anything that might be relevant for a high skill test at Waap Palooza, which is something that they’re pretty known for doing more than a couple of

Taylor Self (21:29):

Yeah, the year I went they did that online workout. That was the toto bar. Devil’s press ladder was it? Yeah,

JR Howell (21:36):

10 to one the final

Taylor Self (21:37):

And then the final was the 55 55 dumb workout. I broke my palm on that workout from slamming the dumbbells down on the ground, 55 reps in a row just when I do devil’s press, I don’t lower them in between my legs and then swing them forward. I just ride the dumbbell straight from overhead to the ground so the front head of the dumbbell hits and then the back head hits and it kind of bounces up and hits me in the palm right here. Do you remember that JR? I couldn’t do, I couldn’t handstand walk or something for two or three months

JR Howell (22:04):

After that. Yeah, I do remember that. Do we know who programmed this year? Did Guido do it again?

Taylor Self (22:11):

We Guido.

Kiefer Lammi (22:12):

Guido to the best of my understanding, it wasn’t Guido, it was a group of their team, so it was like Dylan and some other people on the team internally.

JR Howell (22:21):

So the same people who are doing the qualifier are also programming the in-person?

Kiefer Lammi (22:25):

Correct. That’s

Will Branstetter (22:26):

Good. It kind of sounds like from hearing Dylan talk that they’re kind of planning on releasing workouts early this year because that might be speculation based on what he said because they’re working with the P F A A. Right, and I think they’re trying to convince people to do individual and teams again, which it seems like a lot of people were out on after last year because of the volume, which that’s what made me believe that they were going to try to be like, Hey, it’s going to be okay. We’re ramping down the volume.

JR Howell (22:53):

That’s probably smart if they want the same name power,

Will Branstetter (22:57):

Right? Yeah. Did you guys like that format last year?

JR Howell (23:03):

I thought it was cool just because it felt a little bit more old school in the beginning. When I started CrossFit 1213, it felt like most competitions, like weekend throw downs would be individual one day team the next day and the same people who were top 10 would be competing on teams on Sunday, so they would just try to win both of them. It felt a little bit more like that, which was kind of cool, like an old school fashion. But again, you just have to be very careful with loading total volume, all that kind of stuff, movement, redundancies or else people get hurt.

Will Branstetter (23:37):

What was y’all’s experience with that keer with your athletes? I

Kiefer Lammi (23:40):

Thought it was awesome. I mean Ricky did both and he had a blast, but he’s the kind of guy, I think a lot of the people that do it are, they’re more opportunities to compete. The better for him. I don’t even think he caress or thinks about what the movements are or what the volume is. He just wants more opportunities to do that and I think this is the best opportunity to see the better name known athletes, the ones that we like to watch compete, do it more frequently and for longer. I think if you ask them to choose between individual and team because they’re both three days then neither competition as exciting as last year was having both of them.

Will Branstetter (24:16):

Yeah. Did any of them leave athletes you worked with Leave the weekend being like, I’m never doing both again?

Kiefer Lammi (24:24):

I don’t think so. I think all of our athletes that did both last year are trying to do both again this year.

Will Branstetter (24:30):

Nice. You want to look at anything else on these workouts?

Taylor Self (24:37):

Are we going to analyze them? I mean Well let’s pull ’em up. Just yeah, pull this workout. I don’t even think we put ’em all on the screen yet. Let’s just do a quick run through two minute cap per workout jr. You get the first workout. I’ll get the next ke for, gets the one after and then we’ll go in that.

Kiefer Lammi (24:52):

Perfect. I’ll get the one that doesn’t exist. Whoops.

Taylor Self (24:55):

That’s good. Have

Kiefer Lammi (24:55):

The sixth. No, that’s perfect.

Taylor Self (24:56):

You can double the six. You can take the six. I don’t need to take it. That’s workout five.

Will Branstetter (25:00):

How did I mess this up? How do I up off

Kiefer Lammi (25:03):

I’ll do for is it’s just like a choose your own adventure, Diane.

Taylor Self (25:07):

Right? All right. JR. Yes.

JR Howell (25:11):

15 minute amrap, 10 x 6 4 2 and with each round the barbell load increases. As Keefer alluded to early on, even with 15 minutes, the loading doesn’t really become relevant until the workout’s almost over. So at this point it’s like squat, squat, cycle time speed, staying unbroken on toes to bar, which even through three rounds is only 90. It’s not a crazy amount of volume, but you spoke to also doing the same workouts for everyone I’m sure was really challenging in that respect for a lot of athletes, especially in the community division, even getting through 60 toes to bar and getting to the third barbell is probably still pretty tall. Ask this one I think just really comes down to general work capacity. It really doesn’t favor skill. It doesn’t favor loading, it just favors work capacity. It’ll be interesting if this workout, you wouldn’t expect it to be the lift. You could probably make an argument for the lunge workout, but I think this one might actually give you a better indication of who ends up qualifying. If you look at the finishes on this workout juxtaposed to the entire competition, you’ll probably see similar people that excelled on this one be the ones that get through.

Taylor Self (26:26):

It’s a good balance. Next we’re go to can’t wait to dissect this one. What do I dissect? I typically don’t like single modality tests, but I thought this complex was really cool, especially the tiebreak of max overhead squats. I think the only mark that I have is you’ve got squatting and workout one, squatting and workout two, and then when you go to the third workout it’d be more squatting, which I’m not partial two like that much redundancy I would say I feel like you have, you love high volume squad tests. I do, but I don’t like the fact that there’s five events and it just seems like there’s so much redundancy within that when I feel like you should have a bit of a broader stroke when testing for things. That being said, I didn’t know that. The qualifier, when we see the qualifier, I’m thinking just elite in my head. I didn’t know the qualifier workouts were the exact same for all divisions. I can’t even imagine trying to program for that. That would just be a fucking nightmare in my head. It’s tough. I like it. I like that though. I like the first one. I think the first one’s cool. I think the first one’s very transition. You’re just moving between things back and forth a ton, which is typical for some open workouts. This one I like for a max lift. I think it’s really cool.

Kiefer Lammi (27:49):

Yeah, I think if you’re going to do a max lift, having it be some version of a snatch and something that’s a complex and requires you to hold onto the bar is good. I mean I get what you’re saying about all three being having a squat involved, but the squats probably the least relevant piece of this after your technique, your overhead, and then probably your grip honestly by the third rep.

Will Branstetter (28:08):

So how does the tie break work for this max overhead squats.

Taylor Self (28:11):

So it’s your weight. If you get the same weight on the one snatch plus two hang snatches, so you do a full snatch from the floor, then two hang notches, power squat, whatever. Most everyone’s squatting. After you finish your second hang snatch, you hold onto the bar and you squat it as many times as possible so that anybody who ties your weight, so say me and gee both tie, which is pretty realistic, then whoever squats it more times is going to break that tie. So if we both hit 2 75 and he squats it 10 times and I squat it zero times, he takes the tie break.

Will Branstetter (28:48):


Taylor Self (28:50):

Which is cool. I like that.

Will Branstetter (28:53):

So are people doing multiple attempts in this five minute window or because it’s five minutes, if you miss it, it you’re like, we’ll redo it.

Taylor Self (28:59):

It’s probably like two maybe I would say one. I don’t know how you would do even more than one. You don’t. Don’t even need attempts

Kiefer Lammi (29:05):

Because you just restart your clock. The guidelines for auto bluer were so much easier. If you missed your first attempt, you could just stop the clock, do your intro again, unload your bar and start over. The cost of redoing is just starting with an empty bar.

Will Branstetter (29:17):

It seems like with that tie break, if you’re going to do the tie break, you’re not going to do another attempt. Correct?

Kiefer Lammi (29:24):

Yeah, if you do it right.

Taylor Self (29:26):

Oh, Mike Alpins in the comments. Oh, sorry.

Will Branstetter (29:32):


Taylor Self (29:32):

Hike. Malvin

Will Branstetter (29:35):

Third workout.

Kiefer Lammi (29:36):

Yep. So I really like this workout, like ascending rep scheme format, bunch of different movements involved. Get a one minute rest after each round that allows you to reset. Honestly, it probably just made it easy for them on being able to see monitors for rowing each time, but I think the rest is sort of a trap as is the ascending rep scheme. It makes you feel like you can come.

The above transcript is generated using AI technology and therefore may contain errors.

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