0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-15:00 Transition to Cardio is Hardio
15:00-27:00 Cardio is Hardio
27:00-31:00 Recovery from Cardio
31:00-36:00 Explanation of WOD, good reminders on stringing pull-ups together
36:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
20 Mountain Climbers
30 second Front Plank
MANAGEMENT:
Good full body warm-up then a couple movements to get the body temp and heart rate up before the Cardio
Specific Warm-up
Alt. EMOM 4:
M1: 30 seconds Machine of your choice
M2: 30 seconds Odd Object
MANAGEMENT:
Round 1, use option #1, Round 2, use option #2 if you are using different machines
People can share machines by starting on different stations and alternating
Choose your odd object and move at your own pace during the 30 seconds to warm this up
Cardio is Hardio
Alt. EMOM 12
M1: Machine #1 of your choice, 40 seconds Max Distance
M2: Machine #2 of your choice, 40 seconds Max Distance
M3: Fun with Odd Objects
M4: Rest
FOCUS:
Depending on how you had to modify with weather or for equipment we have used all machines and ran, so that is why today is their choice
People can share equipment, start groups on different stations and rotate through in this order, even if their first station is rest…it will all even out and people will get fitter regardless
Fun with Odd Objects: just like we did recently…could be sleds, tires, sledgehammers, sandbags, D-Balls, Yolk carry, Atlas Stones, Landmines, etc…have some fun with it, pick something that takes no more than 40 seconds of work
WOD Prep
3 Rounds
Round 1: 2 Pull-ups + 4 Single DB Overhead Lunges (2 each leg)
Round 2: 3 Pull-ups + 6 Single DB Overhead Lunges (2 each leg)
Round 3: 4 Pull-ups + 8 Single DB Overhead Lunges (2 each leg)
MANAGEMENT:
Whatever level of pull-ups you are doing, this is an opportunity to build up
Build up in weight on the DB as the reps increase to slowly build to your WOD weight
I would do a warm-up set every 2:00, this allows for grabbing the heavier DB and time for you to coach them on both movements
WOD
AMRAP 10
4 Chest to Bar Pull-ups
8 Single DB Lunges @50/35
SCORE: Rounds + Reps
GOAL: 8 Rounds
PACE: Calculated…when trying to level up with a skill or a heavier DB, it is all about managing your reps
FOCUS/STRATEGY:
Pull-ups: Murph obviously has a high number of reps with bodyweight movements, but it usually works best to build these movements up over time, so we start with lower rep and we will build as the weeks progress, even if you have to break the 4 reps with quick rest, you are still doing all the reps, the first scaled option is the hardest version of a pull-up, if you can do chin over bar it is still accumulating pull-ups over the 10 minutes…if you are using a band, be very intentional about making it tough for the 4 reps, it is better to have to break these up with quick rest as long as you can get your chin over the bar than to bounce up and down on the band which isn’t helping
Lunges: Rx is hold the DB wherever you want, Rx+ and Comp are overhead, this is to help the overhead volume for less experienced members…chest up, back knee gently touches the ground, drive through your front heel when standing…these can be forward, backward and if you have the space walking Lunges
BEGINNER: 8 Ring Rows, No weight on Lunges
SCALED: hardest version of a pull-up you can do, 35/20
Rx+: with vest @20/14, Overhead with the DB
Comp: with vest @20/14, Overhead with the DB, 70/50