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

30:00-35:00 Transition to WOD

35:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

10/10/10 Arm Circles (forward/backward/side to side)

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Seated Groin Stretch

5 Seated Hip Openers each way

20-30 seconds each side Seated Hamstring Strech

10 Glute Bridges

—then—

2 Rounds

10 Single DB Curl to Press (5 each side)

10 DB RDLs

MANAGEMENT:

• Take your time, make sure everything is very loose for this longer workout today

Skill Work

Alt. EMOM 6

M1: Pull-ups

M2: Handstand Push-ups

LEVELS:

• Beginner: 3-5 Jumping Pull-up Negatives, 3-5 Inchworms in place (walk hands out to top of push-up position, walk hands back to feet, stand up, repeat)

• Intermediate: 3-5 Kipping Pull-ups (focus on rhythm and efficiency), 3-5 Kipping HSPU (focus on timing and tight core)

• Advanced:2 Muscle-ups (Ring or Bar depending on Level), 5-8 Kipping HSPU

MANAGEMENT:

• Try to group people according to Skill Level, split the class in half and have half on Pull-ups and half on HSPU, this will allow you to more effectively coach each member and meet them where they are

WOD Prep

5 Rounds

1-2 Strict Pull-ups

2-3 Handstand Push-ups

4-5 KB Swings (build to WOD weight)

WOD

“Nate’s Mate”

AMRAP 20

2 Strict Pull-ups

4 Handstand Push-ups

8 KB Swings @53/35

SCORE: Rounds + Reps

GOAL: Challenge yourself to empty it out and get a true Pre-test number so you can see real progress on the Post-test

PACE: Steady Eddy or Betty…find a pace early, breathe, move and keep that pace

FOCUS/STRATEGY:

• Beat those scores from 1/9/2026!!

• The Rx version has Muscle-ups, when using this as a Pre and Post Test, I wanted to allow more people to Rx

• The Rx+ version is the actual Hero WOD version

• The reps are low enough to stay unbroken

• It is very easy to come out way too hot early, in the first 5-6 rounds go slower than you think to try to settle into a pace

• OF NOTE: back in the day when this was created Muscle-ups meant Ring and KB Swings meant American. Especially for the Rx version I would do Russian Swings, there is already overhead with the HSPU, for the actual version I leave that up to you on whether or not you want to dictate what the Muscle-ups are and if the Swings are overhead

NO RIG OPTION:

• 8 Ring Rows, 8 Double DB Bench Press, 8 Russian KB Swings

LOGISTICS:

• In workouts that are longer with lower reps, I personally prefer to separate the “zones” of where my movements are on purpose, this causes walking to that area which can help pace at the beginning and get you in a rhythm within the workout…you finish the pull-ups/muscle-ups then walk to the HSPU area, but when you get there you have to go, then you walk to the KB Swing area, but when you get there you have to go…some like to put the equipment so close together to cut down on transitions but honestly unless you are a games athlete you don’t need this…most of us common folk 😁 rest longer when the equipment is closer than when you have zones further apart

BEGINNER: Alt. EMOM 20: M1: 10 Ring Rows, M2: 10 Knees or Hands Elevated Push-ups, M3: 10 Russian KB Swings @26/18, M4: Rest

SCALED: Chest to Bar/Kipping/Banded/Jumping Pull-ups, 2 Wall Walks or 4 Double DB Strict Press, 35/26

Rx+: Bar MU, 70/53

COMP: Ring MU, 70/53