0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Cardio is Hardio
31:00-33:00 Rest, put away HEAVY objects
33:00-37:00 Explanation of WOD
37:00-38:00 Transition to WOD Prep
38:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 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 each side Pigeon Stretch
5 reps of 5 second hold each Up Dog to Down Dog
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Lunge and Rotate
10yd Walking Hip Openers
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Walking Lunges
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Good full body warm-up followed by some movements to get the heart rate up, blood flow to the legs and your core
Specific Warm-up
3 Rounds
100m Run
30 seconds Front Plank
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Round 1 Run is easy pace, Round 2 moderate, Round 3 hard pace
Cardio is Hardio
Every 3 minutes for 15 minutes (5 rounds)
100m Run
40yd HEAVY Object Carry
FOCUS:
Cardio + Core/Grip Strength to help improve for the “Carry On” Test
10yd or 20yd zones on the carry, do it all outside if you can
Goal is 2:00 or less, so you should have at least 1 minute of rest each round
WEATHER CONSIDERATIONS:
Move inside and do a 100yd shuttle run if needed
HEAVY OBJECT CARRY:
Have some fun here…Sandbags, D-Balls, Atlas Stones, DBs, KBs…just make sure it is HEAVY…it should be tough to breath after the run…you should want the rest remaining in the 3 minutes
If you need to share HEAVY objects then partner up and have one person start on the run and one person start on the carry, time frames should be similar
WOD Prep
3 Rounds
3 MB Sit-ups
6 Single DB Hang Snatch (3 each arm)
12 Double Unders/Single Unders
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Good opportunity to help members with the DB Hang Snatch and Dubs
WOD
AMRAP 10
10 MB Sit-ups @20/14
20 Single DB Hang Snatch @50/35
40 Double Unders
SCORE: Rounds + Reps
GOAL: 4-5 Rounds
PACE: Zero to 💯 real quick…10 minutes is at the top end time domain of still sending it without any pacing
FOCUS/STRATEGY:
MB Sit-ups: just like AbMat Sit-ups, but with a MB…touch the MB to the ground above your head, sit up and touch the MB to your toes…breath and move, steady pace
Single DB Hang Snatch: switch hands when needed, try to keep the DB moving for all 20 reps…DB must past below or behind the knees, chest up, slight bend in the knee, good hip pop to get momentum into the DB going overhead
Double Unders: go for big sets each time
MURPH MENTALITY OPTION:
Bringing this back…we were really focusing on building up in reps, but this is always a good option
If 40 reps is too high on Dubs and 20 reps would allow you to do Dubs the whole time then change the reps to 5 Sit-ups, 10 DB Snatch and 20 Double Unders…yes, this is scaled but if it helps you get your Dubs going more consistently then it’s the right plan
BEGINNER: no weight on Sit-ups, 25/15, Line Hops
SCALED: 14/10, 35/20, Single Unders…or Murph Mentality Option
Rx+: 30/20, 70/50