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 Strength
26:00-28:00 Put all plates and barbells away
28:00-29:00 Rest/Transition
29:00-34:00 Explanation of WOD and good reminders for Lunges and Double Unders
34:00-35:00 Transition to WOD Prep
35:00-40:00 WOD Prep
40:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Glute Stretch
10 Glute Bridges
5 reps of 5 second Hold each Up Dog to Child’s Pose
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
—then—
2 Rounds
10 Empty Barbell Good Mornings or RDLs
10 Hollow Rocks
MANAGEMENT:
Make sure the posterior chain is loose and ready to go, the planks and RDLs will prime the body more specifically for the strength section
Specific Warm-up
4 Rounds
Round 1: 8 Deadlift @40%
Round 1: 6 Deadlift @50%
Round 1: 4 Deadlift @60%
Round 1: 2 Deadlift @70%
MANAGEMENT:
Recommend doing a warm-up set every 1:30, this is a great time to coach members more specifically as they warm up for their heavy triples
Strength
Deadlift 5x3 @75-85%
FOCUS:
Reps decreased and weight increased from last week
This is not the time to go for a 3-rep max, stay within the recommended percentages, if you get to 85% I would only do the final set at that weight
These can be singles or touch n’ go, if you do singles pull to the top then lower to the ground before resetting for the next rep
Keep your chest up, core engaged, hips stay below the shoulders as the barbell is coming up, when the barbell gets to the knee think of flexing your butt to get full hip extension at the top
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes complete a set, this should leave around 1:45 of rest
NO BARBELL OPTION:
Double KB Deadlift 5x8
Reps decreased from last week, try to increase weight
WOD Prep
3 Rounds
6 Double DB Lunges (build to WOD weight)
8 AbMat Sit-ups
10 Double Unders/Single Unders/Plate Hops
WOD
AMRAP 14
30 Double DB Lunges @50/35
40 AbMat Sit-ups
50 Double Unders
SCORE: Rounds + Reps
GOAL: 3 Rounds
PACE: Interval Mindset…the Lunges and Sit-ups will challenge your core endurance but you should be able to breath and control your heart rate, the Dubs will increase heart rate
FOCUS/STRATEGY:
Double DB Lunges: grip will start to be a factor in Round 2 and beyond, DBs held at your sides, back knee gently touches the ground, whole front foot in contact with the ground, drive through your heel to stand to full hip extension on each rep, this might have to be done in sets of 10
Sit-ups: touch above your head, sit all the way up and touch your toes, breath, move, stay consistent
Double Unders: these will be challenging right out of the gate because of the grip/leg/core fatigue, stay relaxed in your shoulders and use your wrists, control your breathing
EQUIPMENT CONSIDERATIONS:
Double DBs can be hard to use in bigger classes…a few options: You can also use KBs (yes I know it would be 53# for men, it is what it is), you can go to single DB overhead or hold anywhere, you can change to barbell back rack lunges (Rx: 95/65)
LOGISTICS:
If you want to allow walking Lunges then I would make sure people have designated lanes, but even then it can be challenging since there are Double Unders as well
I would designate areas where Lunges are done, Sit-ups are done and Dubs are done…this limits people walking into someone else's rope
“MURPH MENTALITY” OPTION:
If 50 Dubs is too high of a rep range and would significantly slow someone down then you could do 30 Lunges, 25 Dubs, 40 Sit-ups, 25 Dubs…as always, this is considered scaled but if it helps someone do all the Dubs in the workout it will progress that skill much faster than doing Singles
BEGINNER: 20 No weight Lunges, 20 Sit-ups, 20 Line or Plate Hops
SCALED: 35/20, Single Unders or Plate Hops
Rx+: 70/50