0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD Prep
16:00-18:00 Transition to WOD Prep
18:00-27:00 WOD Prep
27:00-28:00 Rest
28:00-33:00 Explanation of WOD
33:00-34:00 Transition to WOD
34:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Thread the Needle each way
5 Scorpions each way
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
10yd Walking Straight Leg Marches
10yd Inchworms
—then—
2 Rounds
30 second Front Plank
2 Wall Walks
MANAGEMENT/FOCUS:
Full body warm-up then movements to get the body ready for skills
If they can’t do full Wall Walks then scale to 45 degree Wall Walks or 10 Push-ups
WOD Prep
Alt. EMOM 9
M1: 30 seconds Row
M2: 3-6 Toes to Bar
M3: 3-6 Handstand Push-ups
MANAGEMENT/FOCUS:
Row: Round 1 easy pace, Round 2 moderate pace, Round 3 hard pace
If you need to share equipment then start people on different stations and rotate through
Great time to help members with their technique and efficiency on T2B and HSPU
WOD
AMRAP 21
21/16 Calorie Row
15 Toes to Bar
9 Handstand Push-ups
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Calculated…muscle burn will be the limiting factor
FOCUS/STRATEGY:
Row: RPE 7, steady pace, breath and move, focus on long and strong pulls
Toes to Bar and Handstand Push-ups: this should be a great workout to prepare for the “Cardio Gymnastics” Post-test next week. Higher volume on the T2B because HSPU usually go quicker so the thought is to get used to bigger sets on T2B so hopefully the 10 to 1 feels easier and that you can hit more consistent sets on the HSPU
EQUIPMENT CONSIDERATIONS::
We have running tomorrow and Bike on Wednesday, but because we are specifically working towards the post-test then we need a cardio component to push the stimulus so normally I would say two people could share a Rower and have one go backwards but that just isn’t ideal here so I would say all machines and running are available
Ski and Bike would be the same calories, Ski will make the HSPU more difficult to lockout because of the tricep fatigue from the Ski so you could use that for members more advanced on HSPU, Bike tends to increase heart rate more than the Row but for the pusposes today that’s okay
If you need to have a run option then I would do 300m or a 300yd shuttle sprint if weather is bad
MURPH MENTALITY: (scaled option)
Once again, since we have the post it is important for those that can do the movements even in small amounts to do the movements instead of scaling or modifying to something else
So, keep the Row as is but allow them to break the T2B and HSPU up each round however they need to…for example, they do the 21/16 Calorie Row then they could do 3 Rounds of 5 T2B and 3 HSPU to complete the 15 total T2B and 9 total HSPU
BEGINNER: Alt. V-ups, Double DB Push Press @25/15
SCALED: V-ups, Double DB Push Press @50/35
Rx+: 21 T2B, 15 HSPU (this is only if you legitimately think you can get 6 or more rounds)