0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-17:00 Transition to Cardio is Hardio
17:00-29:00 Cardio is Hardio
29:00-33:00 Recover, get out DBs
33:00-38:00 Explanation of WOD Prep and WOD
38:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Pigeon Stretch
5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch
10/10 Leg Swings (front to back/side to side)
10yd Alternating Ground Stretch
10yd Walking Hip Openers
10yd Lunge and Rotate
10yd Broad Jumps
—then—
2 Rounds
10 Air Squats
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Bike repeats
Specific Warm-up
3 Rounds
30 seconds Bike
1:30 Rest
MANAGEMENT/FOCUS:
Push hard on each interval, this also allows 3 people to share one Bike and still have some transition time
Cardio is Hardio
2 Rounds
2 minute Max Distance Bike
4 minutes Rest
FOCUS:
Back to the Bike this week to help prepare for the “Breaking Away” Post-test
This is a shorter time frame than the time frame of the pre and post-test, so the intensity should be higher
RPE of 9, just below fully emptying it out, if you push hard enough you should want every second of the rest
EQUIPMENT CONSIDERATIONS:
This time frame will allow 3 people to share a Bike if needed, if you do then just have them go one right after another which will add 10-15 seconds of transition in between, but still doable
Extra rest time has been taken into consideration in the timeline before the WOD
WOD Prep
3 Rounds
4 Single DB Devil’s Press
6 Pull-ups
MANAGEMENT/FOCUS:
Great time to help people with each movement, recommend doing a Round every 2:00
WOD
AMRAP 8
6 Single DB Devil’s Press @50/35
12 Pull-ups
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Single DB Devil’s Press: slow and steady, try to get your chest up when you jump or step you feet back up, I like to swing the DB back almost like a KB swing to get more momentum into the overhead movement and save my back a bit
Pull-ups: go for big sets each time, challenge yourself to see how many unbroken you can do each round
MURPH MENTALITY: (scaled option)
4 Devil’s and 8 Pull-ups or 2 Devil’s and 6 Pull-ups
If this allows them to do Pull-ups the whole time then it is better than scaling the 12 reps
BEGINNER: Burpees, Ring Rows
SCALED: 35/20, Banded Pull-ups or Murph Mentality Option
Rx+: 70/50, Chest to Bar
Comp: Double DB 50/35, 4 Bar Muscle-ups