0:00-10:00 General Warm-up
10:00-14:00 Explanation of Technique Work
14:00-20:00 Technique Work
20:00-22:00 Explanation of WOD Prep
22:00-28:00 WOD Prep
28:00-33:00 Transition to WOD
33:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Alternating Groin Stretch
10yd Lunge and reach overhead
10yd High Knees
10yd Butt Kicks
—then—
Technique Work
2 Rounds
10 Push-ups
3-5 Strict Pull-ups or Pull-up Negatives
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime body for the WOD Prep
Technique Work
HSPU Set-up (VIDEO)
*review the set-up then help people get themselves set up and work on the timing of their kip
EXECUTION:
I would do an EMOM 6 of 3-5 HSPU reps or HSPU negatives
LEVELS:
If they have not yet got upside down you can still work on their set-up and have them use a box or bench for their feet
If doing Rx+ or Comp then they can work on transitions on the Bar or Rings unless they still want to work on their HSPU
WOD Prep
3 Rounds
10/6 Calorie Bike
8 Russian KB Swings
4 Pull-ups
2 Handstand Push-ups
MANAGEMENT/FOCUS:
Great time to work on each movement with each member
Recommend doing a warm-up round every 2:00
WOD
AMRAP 22
22/14 Calorie Bike
22 Russian KB Swings @53/35
11 Pull-ups
11 Handstand Push-ups
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Bike: RPE of 7, steady and controlled pace, focus on breathing and managing your heart rate
Swings: push to stay unbroken each round, good hip hinge and hip pop, arms are just along for the ride, breath and move
Pull-ups: try to remain unbroken or no more than two sets, focus on your rhythm
Handstand Push-ups: unbroken or no more than two sets, focus on your efficiency and timing with your kip
EQUIPMENT CONSIDERATIONS:
two people could share on Bike if you have them start on the Swings then go to pull-ups and HSPU before getting back to the Bike
we have Rowing on Saturday so that is far enough away you could use Rowers if needed
Next option would be Ski
BEGINNER: 26/18, Ring Rows, Push-ups (knees or hands elevated if needed)
SCALED: 35/26, Banded Pull-ups, Modified HSPU or Double DB Strict Press or Push Press
Rx+: 70/53, 11 Bar MU in place of Pull-ups and HSPU
Comp: 88/62, 11 Ring MU in place of Pull-ups and HSPU