0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD and WOD Prep
16:00-18:00 Transition to WOD Prep
18:00-27:00 WOD Prep
27:00-29:00 Transition to WOD
29:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 reps of 5 second Hold each Up Dog to Down Dog
20-30 seconds Seated Groin Stretch
20-30 seconds Seated Hamstring Stretch
5 each way Thread the Needle
10yd Lunge and Reach Overhead
10yd Walking Straight Leg Marches
20-30 seconds each side Lat Stretch on Rig
—then—
2 Rounds
10 DB Push-up to Row (10 total push-ups, 5 rows each arm)
10 DB Goblet Squats (use the same DB as Push-up to Row)
MANAGEMENT/FOCUS:
Good full body warm-up then some pushing, pulling and squatting to roll into the Specific Warm-up
WOD Prep
Alt. EMOM 9
M1: 5 Pull-ups + 10 Push-ups
M2: 15 Air Squats
M3: 100m Run
MANAGEMENT/FOCUS:
This allows 3 rounds of each movement, great time to coach members more specifically on their technique
WOD
“Cindy Fun Run”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
—Cash-out—
800m Run
2 SCORES: Rounds + Reps and Time
GOAL: Breath, move, see what you can do
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Pull-ups: try to stay unbroken, if scaling but you can do some Rx Pull-ups then always do as many of the 5 Rx before scaling, if you can consistently do quick singles then do that the whole time
Push-ups: break early, 10 rounds is 100 Push-ups, find a strategy that allows you to stay consistent…always do as many Rx Push-ups each round before going to the scaled option, if you can do quick 2s than you should try to do Rx the whole time
Squats: consistent, steady pace, make sure you get full depth and full hip extension at the top
We did this workout during last Murph Prep on April 25th, 2025 if you recorded that score
WEATHER CONSIDERATION:
As it has been said each week, we have to get the run in if at all possible so unless the weather is terrible or someone has an injury do the run
We rowed on Monday so you could Row today, 1,000/800m
Ski would be 800/640m
We just did Bike intervals yesterday so this would be a last resort unless they weren’t there for that, 1 mile
BEGINNER: AMRAP 15: 10 Ring Rows, 10 Knees or Hands Elevated Push-ups, 10 Air Squats, 5 minute rest, then 400-800m depending on their running ability and how they feel after the AMRAP
SCALED: Banded Pull-ups, Knees or Hands Elevated Push-ups
Rx+: Vest @20/14