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 Rest, put away KBs, get out barbells and plates
30:00-35:00 Explanation of WOD
35:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 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 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” Post-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 😁, beat those scores from Week 1! (Tuesday, June 2nd)
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
Round 1: 10/8 Calorie Row + 6 Toes to Bar
Round 2: 10/8 Calorie Row + 8 Toes to Bar
Round 3: 10/8 Calorie Row + 10 Toes to Bar
MANAGEMENT/FOCUS:
Good opportunity to help members with their technique on T2B
Elevating T2B that we have done in Skill Work this cycle and in previous cycles is also an good option for the warm-up and a scaled option for the WOD
WOD
AMRAP 12
25/20 Calorie Row
30 Toes to Bar
SCORE: Time
GOAL: 9:00-11:00
PACE: Zero to 💯 real quick…this will escalate quickly, stick with it
FOCUS/STRATEGY:
Week 1 (Tuesday, June 2nd) we did 20/16 Calorie row and 25 Toes to Bar, upping the reps, beat those scores!
Row: RPE of 7, consistent and controlled pace…focus on long and strong pulls, find a rhythm with your breathing and manage your heart rate
Toes to Bar: try for at least sets of 5-6 reps throughout…focus on your rhythm and pulling down with your arms to engage your Lats as your toes come up to the bar
MURPH MENTALITY OPTION:
15/12 Calorie Row, 10 Toes to Bar
This can allow those to do all T2B during the workout that can do them but not in high volume, this will help them progress faster
EQUIPMENT CONSIDERATIONS:
We Run Saturday so that is far enough away you could do a 300m Run
Ski is a good option
We have the Bike Thursday 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
BEGINNER: Lying Leg Raises
SCALED: Hanging Straight Leg Raises or Elevating Toes to Bar