0:00-8:00 General Warm-up
8:00-13:00 Explanation of WOD and WOD Prep, reminders on stringing together T2B
13:00-14:00 Transition to WOD Prep
14:00-22:00 WOD Prep
22:00-24:00 Transition to WOD
24:00-54:00 WOD
54:00-60:00 Cool-down
General Warm-up
1 Round
5 each way On All Fours Forearm Stretch
5 each way Thread the Needle
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
10yd Alternating Groin Stretch
10yd Walking Pigeon Stretch (ankle on opposite knee)
—then—
3 Rounds
Round 1: 15 second Bar Hang + 5 Burpees
Round 2: 6 Hanging Knee Raises + 5 Burpees
Round 2: 6 Elevating Toes to Bar + 5 Burpees
MANAGEMENT/FOCUS:
Elevating Toes to Bar (VIDEO) is a great drill to help those who are efficient warm-up, for those who can do a few but need to work on their rhythm and slowly working their feet towards the bar and it can help those get their first rep
WOD Prep
Alt. EMOM 8
M1: 100m Run
M2: 2 Single DB Devil’s Press (1 each arm)
M3: 4-6 Toes to Bar
M4: 30 seconds Bike
MANAGEMENT/FOCUS:
This format allows 4 people to share one Bike if needed, start people on different movements and rotate through in this order
Round 1 on the Bike should be easy to moderate pace, Round 2 should be moderate to hard pace
You can also utilize Elevating Toes to Bar again in this section
WOD
10 Rounds For Time
100m Run
4 Single DB Devil’s Press @50/35
6 Toes to Bar
12/9 Calorie Bike
SCORE: Time
GOAL: 25:00-30:00 (2:30-3:00/round)
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Once again, it is easy to come out too hot when the reps are lower…this is one where you could do round 1 in 1:45ish then hit a hard wall a few rounds later…pace more than you think in the first few rounds then settle into a pace
Run: RPE of 7, controlled breath and move pace, this will not be the deciding factor in the workout so I would try to control your breathing and heart rate here in an effort to push more on the other movements
Devil’s Press: slow and steady, make sure when you jump or step up that you chest is up, I like to bring the DB back between my legs so I can get more of a hip pop or swing to get more momentum in the DB to go overhead
Toes to Bar: focus on your rhythm and pulling down with your arms as your toes come up to the bar, in this cycle we will start lower rep again and build up as the weeks progress, try to stay unbroken
Bike: RPE of 8, hard but controlled pace, don’t forget to push and pull with your arms to help the legs
WEATHER CONSIDERATIONS:
Once again, we need to get the running in for this cycle so unless it is really bad outside or someone is legitimately injured then do the run
100yd shuttle inside with 10-25yd zones would be the next option
12/9 Calorie Row or Ski in place of the Run only if absolutely necessary
EQUIPMENT CONSIDERATIONS:
Share the bike with another person, one does the WOD as listed, the other does the Bike first…this should allow enough separation, but reps are also low so even if you have to wait an extra 10 seconds that is okay
12/9 Calorie Row or Ski only if needed
LOGISTICS:
I would have designated stations for each movement to keep the transitions smooth and the flow easy during this workout
Bikes against a wall, DBs in a specific area
BEGINNER: AMRAP 20: 100m Run, 4 Burpees, 6 Lying Leg Raises, 8/6 Calorie Bike
SCALED: 35/20, Elevating Toes to Bar or Hanging Straight Leg/Knee Raises
Rx+: 70/50
Comp: 100/70