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
28:00-30:00 Put away any plates not needed
30:00-36:00 Explanation of WOD Prep and WOD
36:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute 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 Lunge and Reach Overhead
10yd Walking Quad Stretch
10yd Alternating Groin Stretch
10yd Walking Hip Openers
—then—
2 Rounds
10 Back Squats @empty barbell
30 second Front Plank
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up, Planks will get the core primed for heavy Back Squats
Specific Warm-up
Round 1: 6 Back Squats @45%
Round 2: 4 Back Squats @55%
Round 3: 2 Back Squats @65%
Round 4: 1 Back Squat @75%
MANAGEMENT/FOCUS:
I would do a warm-up round every 1:30
This is a great time to help them with their technique and depth, the rest will be short but this will help get the heart rate and body temp elevated for heavy squats
Strength
Back Squats 5x2 @78-88%
FOCUS:
Working our way down in reps to prepare for the 1-rep max, next will be Pause singles and rack walkouts
Keep focusing on technique and depth as the weight gets heavier
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 12:30
NO BARBELL OPTION:
Double DB Squats 5x6, reps decreased, try to increase weight from last week
WOD Prep
Round 1: 10/8 Calorie Row + 5 Hang Squat Cleans
Round 2: 10/8 Calorie Row + 4 Hang Squat Cleans
Round 3: 10/8 Calorie Row + 3 Hang Squat Cleans
MANAGEMENT/FOCUS:
Recommend a round every 2:00
Row: Round 1 easy pace, Round 2 moderate, Round 3 hard pace
Build from your lowest weight you will use to the heaviest
WOD
“Swamp Thing”
For Time
31/24 Calorie Row
21 Hang Squat Cleans @95/65
31/24 Calorie Row
15 Hang Squat Cleans @115/80
31/24 Calorie Row
9 Hang Squat Cleans @135/95
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Row: sending it too much on the first Row is a trap 😁, RPE of 7 is what I would recommend on all so you can try to string more Hang Squat Clean reps together
Hang Squat Cleans: try to do no more than three sets in the Round of 21, two sets in the Round of 15, unbroken in the Round of 9
EQUIPMENT CONSIDERATIONS:
This is a tough one to share a Rower, you could possibly share and have one person do it as is and another do the Hang Squat Cleans first, the time frames won’t exactly match but it could still be a good interval workout if you match people up accordingly
We have Run and Ski in the Cardio tomorrow, but if needed use them here…Ski calories would be the same, the Run would be 400m each time
I would not recommend using the Bike 😬
NO BARBELL OPTION:
Single DB Hang Squat Cleans (22/16/10) or
KB Taters or
KB Goblet Squats
BEGINNER: 75/55 or 45/35 for all Rounds or No Barbell Option
SCALED: 75/55, 95/65, 115/80
Rx+: 115/80, 135/95, 155/105 (only if you can hit the pace goal)
Comp: 135/95, 155/105, 185/125 (only if you can hit the pace goal)