0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-26:00 Accessory Work
26:00-28:00 Put away DBs, KBs and Benches
28:00-34:00 Explanation of WOD Prep and WOD
34:00-36:00 Transition to WOD Prep
36:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Circles (forward/backward/side to side)
10 Wall Scap Slides
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
5 reps of 5 seconds each Up Dog to Down Dog
20 Shoulder Taps
10yd Walking Quad Stretch
10yd Alternating Groin Stretch
5 Inchworms
—then—
2 Rounds
6 Single DB Push-up to Row (6 total Push-ups, 3 Rows each arm)
12 Hollow Rocks
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get everything primed for the Accessory Work
Specific Warm-up
3 Rounds
4 Single Arm DB Bench Press (2 each arm)
4 Single Arm KB Knee Supported Rows (2 each arm)
MANAGEMENT/FOCUS:
Good opportunity to help members more specifically with each movement
Build in weight for both movements, this warm-up should help people select weights for the working sets
Accessory Work
Single Arm DB Bench Press 5x10 (5 each arm)
Single Arm KB Knee Supported Row 5x10 (5 each arm)
FOCUS:
Single Arm DB Bench Press: head, shoulder blades and butt on the bench, feet flat on the floor…DB in one hand, elbow stays below the shoulder at all times, all the way down to where one head touches the chest, full lockout back to the top, complete 5 reps on one side then the other
Single Arm KB Knee Supported Row: done these many times before…knee on a box or a bench, opposite arm has the weight, flat back, pull to your side, squeeze your shoulder blade, back down, 5 reps on one side then the other
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Bench Press, M2: Rows
Start people on different movements so you can share equipment
WOD Prep
Alt. EMOM 6
M1: 30 second Row
M2: 6-10 Toes to Bar
M3: 3-6 Handstand Push-ups
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on the skill movements
WOD
“Cardio Gymnastics” Pre-test
For Time
500/400m Row Buy-in
—then—
10,9,8,7,6,5,4,3,2,1 of
Toes to Bar
Handstand Push-ups
SCORE: Time
GOAL: 11:00-13:00
PACE: Calculated…your skill level on both of the gymnastic movements will determine your pace
FOCUS/STRATEGY:
Row: gotta push it here, this isn’t an extended warm-up 😁, RPE 8, focus on long and strong pulls, then breath, recover and get to the gymnastics
Toes to Bar: this is the pre-test, give it hell and see what you can do, we will be doing some skill work to help with the post-test
Handstand Push-ups: same as Toes to Bar, this is the baseline, then we train and test again
EQUIPMENT CONSIDERATIONS:
The best thing would be to stagger the start by 2 minutes, it would be very tight but you could probably have three people share a Rower this way
If another machine is needed, then it really depends on what you did for the Bike Pre-test
Other Buy-in options if needed:
400m Run, 500/400m Ski
Sled could also work, maybe 50m very heavy or 100m moderate
BEGINNER: Alt. V-ups, Double DB Push Press @25/15
SCALED: V-ups, Double DB Push Press @50/35
Rx+: After the Row, 30 T2B, 30 HSPU, 25 T2B, 25 HSPU
Comp: Row is the same, 55 Toes to Bar, 55 HSPU…must complete all T2B before going to HSPU