0:00-8:00 General Warm-up
8:00-15:00 Explanation of WOD Prep, WOD
15:00-17:00 Transition to WOD Prep
17:00-23:00 WOD Prep
23:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-65:00 Cool-down
General Warm-up
Mobility:
5 reps of 5 seconds each Up Dog to Down Dog
Flexibility:
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Seated Legs Wide Hamstring Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds each side Pigeon Stretch
5 Thread the Needle each way
Movement:
10/10 Leg Swings (front to back/side to side)
10yd Walking Hip Openers
10yd Lunge and Rotate
Specific Warm-up Prep:
2 Rounds
30 second Front Plank
15 Supermans
MANAGEMENT/FOCUS:
Full body warm-up then some core work to get ready for the WOD Prep
WOD Prep
Alt. EMOM 6
M1: 30 second Single or Double KB Hold
M2: 6 MB Ground to Over Shoulder
M3: 12 Plate Russian Twists
M4: 100m Run
M5: 20yd Bear Crawl
M6: 20 Flutter Kicks
MANAGEMENT/FOCUS:
Start people on different movements and rotate through if needed to share equipment
If you are selecting different movements then just replace them in this format
WOD
READ THE NOTES AND ASK FOR HELP IF NEEDED
Alt. Every 5 minutes for 30 minutes
M1: 100m Single or Double KB Carry + 20 MB Ground to Over Shoulder + 40 Plate Russian Twists
M2: 200m Run + 40yd Bear Crawl + 60 Flutter Kicks
SCORE: Quality
GOAL: Breath, move, enjoy fitness
PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent
FOCUS/STRATEGY:
This might sound complicated, but just read the notes and think it through, it is not as complicated as you think…if you don’t want to organize it all then what is listed should work for everyone
FORMAT: Complete the reps/distance of all three movements then rest for the remainder of the 5 minutes, switch to the second block and complete all three movements then rest for the remainder of the 5 minutes…3 sets of each block
LOGISTICS: let’s say for the sake of this example you have 3 of every piece of equipment you chose for the 6 movements…you will start three people on each movement in block one and block two, once each person completes their movement then they switch..example: 3 people start on the Carry, 3 people start on the MB G2OS and 3 people start on the Plate Russian Twists, once all are done, they rotate (carry to G2OS, G2OS to Twists, Twists to Carry), once they compete the second movement they switch to the third, once they complete the third movement they rest for the remainder of the 5 minutes…same set up for the second block…with this format mentioned it would allow 18 people to use the equipment, obviously if you have more than 3 of things that it will allow more
Just like we did a couple weeks ago that so many loved, this is a day to use equipment you don’t normally use…the movements I listed should allow everyone to do them, but here is the format for picking things like Sledge, Sled, Landmines, Tire Flips, Sandbag, etc…
Pick 6 total movements, 3 in the first block and 3 in the second block…select reps or distance that takes around 1 minute, with transition time that should be around 3:30-4:00 to complete everything which gives you 60-90 seconds of rest/transition time
Have some fun and PLEASE EMAIL ME IF YOU NEED HELP: kiel@beyondstrengthendurance.com
WEATHER CONSIDERATIONS:
100yd Carry and 200yd shuttle run if needed because of bad weather