0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-30:00 Strength
30:00-32:00 Put away any plates not needed for the WOD
32:00-37:00 Explanation of WOD with good tips how to go about each round and stringing reps together
37:00-38:00 Transition to WOD Prep
38:00-43:00 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
30 seconds on all fours Forearm Stretch
20-30 seconds each side Pigeon Stretch
5 each way Scorpions
20-30 seconds each side Glute Stretch
5 reps of 5 second hold each Up Dog to Child’s Pose
20-30 seconds each side Lat Stretch on Rig
10yd Walking Lunge and Reach Overhead
10yd Walking Hip Openers
—then—
3 Rounds
5 Muscle Cleans @empty barbell
5 Front Squats @empty barbell
MANAGEMENT/FOCUS:
Getting the barbells out here will make the transition faster to the Specific Warm-up
Specific Warm-up
EMOM 5:
Power Clean + Front Squat
MANAGEMENT/FOCUS:
Start very light and build to around 65% over the 6 sets
Good time to help them dial in their technique
Strength
5 sets to Build to Heavy Complex:
1 Power Clean + 2 Front Squats
FOCUS:
Power Clean: good starting point would be around 65-70% and build from there…good hip pop and drop under the weight, fire those elbows through, stand to full hip extension
Front Squats: chest up, upper arm parallel to the ground, good controlled speed on the way down, solid depth, full speed back up
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 15 minutes
NO BARBELL OPTION:
Alt. EMOM 14: M1: 6 Upright Rows, M2: 6 KB Goblet Squats
The weights do not have to be the same for both movements
WOD Prep
3 Rounds
Round 1: 6 Deadlift + 4 Hang Power Cleans + 2 Shoulder to Overhead @light weight
Round 2: 5 Deadlift + 3 Hang Power Cleans + 2 Shoulder to Overhead @moderate weight
Round 3: 4 Deadlift + 2 Hang Power Cleans + 1 Shoulder to Overhead @just below WOD weight
MANAGEMENT/FOCUS:
Recommend doing a round every 1:30
Great time to help them dial in each of these lifts
WOD
“DT” Pre-test
5 Rounds For Time
12 Deadlift @155/105
9 Hang Power Cleans @155/105
6 Jerks @155/105
SCORE: Time
GOAL: 9:00-11:00
PACE: Zero to 💯 real quick
FOCUS/STRATEGY:
A workout with just the barbell can be very mentally challenging because there is nowhere to go…it is just you and the barbell
Overall, pay attention to not do extra reps…if you are doing to break before the next movement then stop short of the reps…meaning if you do 12 Deadlift then drop, you will be doing an extra Deadlift to begin the Hang Power Cleans
NO BARBELL OPTION:
12 Single KB Deadlift (both hands on one KB)
10 Single KB Hang Power Cleans (5 each arm)
6 Single KB Shoulder to Overhead (3 each arm)
can be done with a DB as well if needed
BEGINNER: 75/55 or No Barbell Option
SCALED: 135/95