0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Cardio is Hardio
28:00-30:00 Put away all KBs
30:00-35:00 Explanation of WOD with good tips on stringing together T2B
35:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-44:00 Transition to WOD
44:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Calf Stretch on Rig
10yd Lunge and Reach
10yd Walking Straight Leg Marches
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
20 Mountain Climbers
10 Ring Rows
MANAGEMENT/FOCUS:
Good lower body warm-up followed by some movements to get the heart rate up and grip strength ready
Specific Warm-up
3 Rounds
30 seconds KB Hold (15 second each side)
100m Run
MANAGEMENT/FOCUS:
Build in weight on the KB
Round 1 the Run is easy pace, moderate in Round 2, hard pace in Round 3
Cardio is Hardio
“Carry On” Pre-test
For Time
400m Single KB Carry @53/35
400m Run
200m Single KB Carry @53/3
200m Run
100m Single KB Carry @53/3
100m Run
FOCUS:
Send it and see what happens 😁
Carry the KB however you want, speed walk as fast as you want, no running
Push hard on each Run
Beginner: 3 Rounds, 200m Run, 100m Carry @26/18
Scaled: 35/26
Rx+: 70/53
WOD Prep
3 Rounds
Round 1: 10/8 Calorie Row + 4 Elevating Toes to Bar
Round 2: 10/8 Calorie Row + 6 Elevating Toes to Bar
Round 3: 10/8 Calorie Row + 8 Elevating Toes to Bar
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Elevating Toes to Bar (VIDEO)
WOD
AMRAP 12
20/16 Calorie Row
15 Toes to Bar
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Calculated…muscle burn will be the limiting factor
FOCUS/STRATEGY:
Row: RPE of 7, consistent and controlled…focus on long and strong pulls, find a rhythm on your breathing
Toes to Bar: we slowly built up in reps during the last cycle, we ended up at 12, we continue to climb the ladder, break early if needed to stay more consistent…focus on pulling down with your arms as your toes come to the Bar
EQUIPMENT CONSIDERATIONS:
We Ran yesterday and have running again on Saturday so I would avoid that
Ski is a good option
We have the Bike tomorrow so that would be a last resort
Format change if needed…
Alt. EMOM 12: M1: 40 second Max Calorie Row, M2: 40 second Max Toes to Bar…score would be total reps, this would allow two people to share one rower, start them on different movements and alternate back and forth
LOGISTICS:
I would get all of the Rowers out before class, line them up on one of the walls so there are smooth transitions to and from the Rig
BEGINNER: Lying Leg Raises
SCALED: Hanging Straight Leg Raises or Elevating Toes to Bar