0:00-10:00 General Warm-up
10:00-15:00 Explanation of WOD and WOD Prep
15:00-16:00 Transition to WOD Prep
16:00-24:00 WOD Prep
24:00-27:00 Transition to WOD
27:00-52:00 WOD
52:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings (side to side/front to back)
10yd Walking Straight Leg Marches
10yd Walking Hip Openers
10yd Alternating Standing Pigeon Stretch (ankle on opposite knee)
10yd Lunge and Rotate
20-30 seconds each side Calf Stretch on Rig
15 second Hang from Rig
—then—
2 Rounds
10yd High Knees
10yd Butt Kicks
20 Line Hops
MANAGEMENT:
Just focus on a solid warm-up to prep them for the Specific Warm-up
WOD Prep
3 Rounds
Round 1: 100m @easy pace + 8 Lunges + 4 Burpees
Round 2: 100m @moderate pace + 8 MB Lunges + 4 Burpees
Round 3: 100m @hard pace + 8 MB Lunge Shots + 4 Burpees
MANAGEMENT:
Recommend doing a round every 2:30
WOD
“Freaky Friday”
For Time
2,000m Run
100 MB Lunge Shots @20/14
50 Burpees
*break up however you want
SCORE: Time
GOAL: 20:00-25:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
This WOD was made to help improve your Hyroxy…ish time for the Post-test
When breaking it up, Recommend doing 5 Rounds of 400m Run, 20 MB Lunge Shots and 10 Burpees…but, this is your fitness journey, choose your own adventure if you want 😁
Run: RPE of 7, smooth and steady, breath, manage your heart rate
MB Lunge Shots: instead of the Lunges and Wall Balls separate like we did in the Hyroxy…ish pre-test, why not combine them 😬…this will be a reverse lunge into throwing the ball to the target, different movements are fun, embrace it…just like wall balls, push hard with the legs to get momentum into the ball, as always drive through your front heel when standing in the lunge
Burpees: keep forcing yourself to drop, you will get back up, find a way to keep a consistent pace
WEATHER CONSIDERATIONS:
Really need to keep the run unless the weather is really bad
I would do a 300yd shuttle per 400m of the run inside if needed
2,000/1,500m Ski can work
2.5 mile Bike can work as well
I would only Row if someone is injured and can’t run
BEGINNER: 5 Rounds: 300m Run, 16 Lunges, 8 Half Burpees
SCALED: 14/10
Rx+: Must be done straight through
Comp: 30/20, must be done straight through