0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Strength
26:00-28:00 Put away Barbells and Plates
28:00-35:00 Explanation of WOD Prep and WOD
35:00-36:00 Transition to WOD Prep
36:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Thread the Needle each way
20-30 second Child’s Pose
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Walking High Knee Hugs
10yd Lunge and Rotate
20 Mountain Climbers
—then—
2 Rounds
10 Strict Press @empty barbell
10 Barbell Bent Over Rows @empty barbell
MANAGEMENT/FOCUS:
Getting the Barbells out for the second part will help the transition into the Specific Warm-up, great time to help each member with both movements
Specific Warm-up
Round 1: 6 Strict Press + 12 Ring Rows
Round 2: 4 Strict Press + 10 Ring Rows
Round 3: 2 Strict Press + 8 Ring Rows
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique
Strength
Strict Press 1-Rep Max
50 Ring Rows
FOCUS:
A lot of hard work coming into this, get those PRs!!!
Ring Rows: don’t skip these, it is always important to balance out your pushing and pulling to maintain shoulder health
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Use the first 6 minutes to continue to build in weight, then every 2 minutes for the remaining 6 minutes do a 1-rep max attempt
You can mix in the Ring Rows in sets of 10 throughout the 12 minutes
NO BARBELL OPTION:
Double DB Strict Press 1-rep max
WOD Prep
Alt. EMOM 6
M1: 6-10 Pull-ups
M2: 30 second Bike
M3: 6-10 Toes to Bar
MANAGEMENT/FOCUS:
Great time to help members more specifically with each Pull-ups and Toes to Bar
WOD
For Time
40 Pull-ups
30/20 Calorie Bike
40 Toes to Bar
30/20 Calorie Bike
SCORE: Time
GOAL: 9:00-12:00
PACE: Calculated…how you break up the skills to stay consistent will be the key
FOCUS/STRATEGY:
Pull-ups and Toes to Bar: we have built up in reps over this cycle, this will be a good test with some higher reps straight through
Bike: RPE of 7-8 on the first one so you don’t blow yourself up for T2B…whatever you got left on the second one
MURPH MENTALITY: (scaling option)
This is for those who can do Pull-ups and Toes to Bar but only in smaller sets…this allows them to still do the Rx movements, but scaling it to breaking them up
Pair the Pull-ups and Bike and then the T2B and Bike…break up as you need to…for example do 3 Rounds going back and forth between Pull-ups and Bike until they are done then the same with T2B and Bike
BEGINNER: KB Upright Rows, Lying Leg Raises….should probably lower the Bike cals to 20/14
SCALED: Jumping/Banded Pull-ups, Elevating Toes to Bar/Hanging Straight Leg Raises/V-ups
Rx+: Chest to Bar
Comp: 20 Bar Muscle-ups in place of the 40 Pull-ups