0:00-8:00 General Warm-up
8:00-13:00 Explanation of WOD and WOD Prep, go over the logistics of how the workout goes and the format
13:00-14:00 Transition to WOD Prep
14:00-22:00 WOD Prep
22:00-24:00 Transition to WOD
24:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
5 Scorpions each way
20-30 seconds Seated Hamstring Stretch
20-30 seconds each side Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
5 reps of 5 second Hold of Down Dog with Calf Stretch
15 second Hang From Rig
—then—
2 Rounds
10 Ring Rows
20 Line Hops
MANAGEMENT/FOCUS:
Good, full body warm-up to get everyone ready for all the things :)
WOD Prep
Alt. EMOM 8
M1: 100m Jog
M2: 5 Pull-ups + 5 Push-ups
M3: 5 AbMat Sit-ups + 5 Box Jumps
M4: Rest
MANAGEMENT/FOCUS:
This format allows everyone to get some reps in on every movement and keeps everyone moving along at the same pace
This is a good time to coach members more specifically with their pull-ups, push-ups and box jumps
WOD
“The 6th Sense”
—Buy-in—
4 minute time block
800m Run
—1 minute rest—
20 seconds of work/10 seconds of Rest x 8 Rounds of each movement
1 minute rest between movements
Pull-ups
Push-ups
AbMat Sit-ups
Box Jumps @24/20”
—Cash-out after last 1 minute rest—
4 minute block
800m Run
3 SCORES: 800m Time, Total Reps (Pull-ups + Push-ups + Sit-ups + Box Jumps), 800m Time
*the time will be entered as reps…3:30 800m time is entered as 330 reps
GOAL: Breath, move, enjoy fitnessing
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
EXECUTION:
We begin Murph Prep, so this is our mini version of that with Box Jumps in place of Squats because we have Back Squats the day before and Overhead Squats the day after…the Sit-ups are there because core fatigue during Murph is a very common thing especially if you are wearing the vest
This format may seem confusing, but it really isn’t if you think it through…USE THE INTERVAL OPTION ON THE CLOCK, if you don’t know how then have someone teach you or google it and figure it out 😁
Set the intervals for 6 rounds of 4 minutes of work and 1 minute of rest…they have the first 4 minutes to complete the Run, then 1 minute rest, then it will be 8 rounds of 20 seconds of work and 10 seconds of rest for Pull-ups, that takes that interval to the 3:50 mark so you technically have 1:10 rest between movements, this is the same for push-ups, sit-ups and box jumps, then you have 4 minutes again to complete the 800m run
And yes, I know we have the 1 mile time trial on Friday…Murph has two miles of running, we are doing one today and one Friday
FOCUS/STRATEGY:
If you are wearing a vest for Murph then put it on for this…optional for Sit-ups (it’s just awkward)
Even if you can do single reps of these movements then I would do that instead of scaling
Buy-in Run: RPE 8, hard but controlled pace
There are two ways to go about a Tabata workout…empty it out every single set and see how long you can hang on or have a rep strategy from the beginning that will help you stay more consistent…choose your own adventure
Pull-ups: I would only be on the bar once each 20 seconds unless you are doing singles or doubles…focus on rhythm and managing your heart rate
Push-ups: if you are breaking up Murph then I would break these from the beginning to try and stay more consistent throughout the 8 rounds…if you are doing Murph straight through then I would do max sets every round to see how bad you fall off
AbMat Sit-ups: breath, move, stay consistent
Box Jumps: jump, stand, step down, repeat…steady pace
Cash-out Run: whatever you got left, empty it out
WEATHER CONSIDERATIONS:
Unless it is just terrible outside, do the run…if it is raining a bit make sure shoes are dry before Box Jumps, there are three movements before that so that should help
Only modify if absolutely necessary because of weather or someone is injured
1,000/800m Row or Ski
1 mile Bike
LOGISTICS:
I would have designated stations for each movement to keep the transitions smooth and the flow easy during this workout
Line the boxes up in a line wherever you have them, the more organized everything is the better
BEGINNER: 400m run each time, Ring Rows, Knees or Hands Elevated Push-ups, 20/16”…you can also cut down to 6 or 4 rounds of each movement to give them more rest if needed
SCALED: Banded/Jumping Pull-ups, Knees or Hands Elevated Push-ups, 20/16”
Rx+: Vest @20/14 (optional for Sit-ups)