0:00-12:00 General Warm-up
12:00-21:00 Explanation of WOD Prep and WOD
21:00-23:00 Transition to WOD Prep
23:00-29:00 WOD Prep
29:00-32:00 Transition to WOD
32:00-60:00 WOD
60:00-65:00 Cool-down
General Warm-up
Mobility:
5 reps of 5 seconds each Up Dog to Down Dog
5 Scorpions each way
Flexibility:
20-30 seconds each side Lat Stretch on Rig
15 second Hang From Rig
20-30 seconds each side Arm Across Shoulder Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Standing Groin Stretch
Movement:
10/10 Leg Swings (Front to Back/Side to Side)
10yd Straight Leg Marches
10yd Lunge and Reach Overhead
Specific Warm-up Prep:
2 Rounds
10 Snatch Grip Bent Over Rows @empty barbell
10 Back Rack Lunges (5 each leg)
MANAGEMENT/FOCUS:
Full body warm-up then barbells out for some movements to prime the body for the workout
WOD Prep
Alt. EMOM 6
M1: 2 Power Snatch + 4 Back Rack Lunges @light weight
M2: 30 second Row (20 seconds if you need to share)
M3: 6 Partner MB Sit-ups
MANAGEMENT/FOCUS:
Great time to coach members on all movements, start people on different movements if you need to share Rowers
WOD
Partner 4 Rounds For Time
6 Complex: 3 Power Snatch + 6 Barbell Back Rack Lunges @95/65
30/27/24 Calorie Row (male/mixed/female)
30 Partner MB Sit-ups @20/14
SCORE: Time
GOAL: 24:00-28:00
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Complex: you must do the 3 Power Snatch and 6 Barbell Back Lunges without putting the barbell down…the exception would be if you do not feel comfortable transitioning the barbell to your back, then do the Power Snatch reps then rack the weight and pick it up on your back…keep your chest up as you string reps together, good hip pop and drop, the lunges can be forward or reverse, chest up, back knee gently touches the ground, drive through your front heel to stand to full hip extension
Row: either split the reps down the middle (unless it is mixed pairs then it would be 15/12), or have one person split and the other do all their calories…for example for men, partner one would do 8, then partner two would do 15, then partner one would do 7…this can help the second person get some rest before the sit-ups, but it adds an extra transition…focus on long and strong pulls and find a rhythm with your breathing
Partner MB Sit-ups: 30 total reps, 15 each…face each other, one person goes back and touches the ball above their hand then sits up and hands or passes the ball to their partner then they go back and up and pass it back…if it is mixed pairs then select either weigh to use
EQUIPMENT CONSIDERATIONS:
If you need to share Rowers then you could have some teams start on the Sit-ups, then Complex then Row
If you still need options then all machines can be in play…for simplicity just keep the Ski and Bike Calories the same, the run would be 400m total 200m each
NO BARBELL OPTION:
Complex: 6 Alt. DB Snatch + 8 DB Lunges
BEGINNER: 45/35 or No Barbell Option, no weight on Sit-ups, just give high fives
SCALED: 75/55, 14/10
Rx+: 115/80, 30/20
Comp: 135/95, 30/20…if you are doing the run option then they do it together