0:00-10:00 General Warm-up
10:00-15:00 Explanation of Skill Work
15:00-16:00 Transition to Skill Work
16:00-22:00 Skill Work
22:00-24:00 Recovery
24:00-30:00 Explanation of WOD, make sure they understand the format
30:00-34:00 Transition to WOD
34:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 reps of each with 5 second Hold Up Dog to Down Dog with Calf Stretch
20-30 seconds Child’s Pose
3-5 each way Iron Crosses
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
—then—
2 Rounds
20 Flutter Kicks
20 Line Hops
MANAGEMENT:
Take your time, make sure everything is very loose for this longer workout today
Skill Work
Toes to Bar
Double Unders
MANAGEMENT:
I would do an Alt. EMOM 6, start some on T2B and some on Double Unders, I would try to make groups of the same skill level if you can
LEVELS:
BEGINNER: cannot yet do T2B and/or Double Unders…10 Hollow Rocks to develop the strength needed for T2B (scale to single leg if needed), 20 Plate Hops to work on the quickness and jumping needed for Double Unders
INTERMEDIATE: can do 1-5 T2B and 5-10 Double Unders…5 Elevating Toes to Bar (VIDEO) to help get the rhythm and string reps together by building towards the bar, 30 seconds of Double Under practice
ADVANCED: can consistently string 10 or more T2B together, can consistently string 20 or more Double Unders together…this will just serve as WOD Prep for this group…6-8 T2B, 20 Double Unders
WOD
AMRAP 21
12 Toes to Bar
12 Alt. DB Snatch @50/35
24 Double Unders
*EVERY 3 MINUTES: Complete a 100yd Shuttle Run
SCORE: Rounds + Reps (T2B, DB Snatch and Double Unders are what counts for this…this shuttle is like a buy-in every 3 minutes)
GOAL: Complete the Shuttle Run in 40 seconds or less
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
EXECUTION:
3,2,1…Go you will complete the 100yd Shuttle Run then begin on the AMRAP, you will do the Shuttle again at 3:00, 6:00, 9:00, 12:00, 15:00 and 18:00 if the clock is counting up or 18:00, 15:00, 12:00, 9:00, 6:00 and 3:00 if the clock is counting down
Pick up where you left off in the AMRAP
FOCUS/STRATEGY:
Shuttle Run: smooth and steady pace, try to manage your heart rate and breathing especially as the workout progresses
Toes to Bar: we continue to slowly move up in reps, last week the workout had 9, break early if this will help you stay more consistent throughout, focus on pulling down with your arms as your toes come up towards the bar, grip will fatigue in the later half of the workout
Alt. DB Snatch: chest up, hip pop, pull and punch the DB to the ceiling, a slight drop when you catch can help with efficiency, just make sure you fully stand before lowering the DB, switch hands overhead, on the way down or on the ground, try to stay unbroken
Double Unders: relax your shoulders, hands slightly out in front of the body, quick wrists, breathe
PARTNER OPTION:
Same format and reps, split the reps as needed, run together
“MURPH MENTALITY: (allows people to do all reps of the Rx movement, just with different reps)
If T2B is the limiting factor: 6 Toes to Bar, 12 Alt. DB Snatch, 6 Toes to Bar, 24 Double Unders
If Double Unders are the limiting factor: 12 Toes to Bar, 12 Double Unders, 12 Alt. DB Snatch, 12 Double Unders
If both are: 6 Toes to Bar, 6 Alt. DB Snatch, 12 Double Unders
WEATHER CONSIDERATIONS:
If you have the ability to run outside then you can do a 100m Run
LOGISTICS:
I would try to make lanes and have people put their DB and Rope in that lane if possible
The format where everyone stops what they are doing to run should help with space
BEGINNER: Lying Leg Raises or MB Slams, 25/15, Plate or Line Hops
SCALED: Hanging Straight Leg Raises or MB Slams, 35/20, Single Unders or Plate Hops
Rx+: 70/50
COMP: 70/50, everything must be unbroken