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 Accessory Work
15:00-25:00 Accessory Work
25:00-27:00 Put away DBs, get out Barbells, plates and Ropes
27:00-32:00 Explanation of WOD, good reminders on stringing together Deadlift and full range of motion on Push-ups
32:00-33:00 Transition to WOD Prep
33:00-39:00 WOD Prep
39:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10/10 Arm Swings (forward/backward/side to side)
10/10 Leg Swings (front to back/side to side)
10yd Walking Alternating Inverted Toe Touches
10yd Walking Quad Stretch
10 Plank Up Downs
10yd Samson Stretch
10yd Walking Hip Openers
—then—
2 Rounds
20 Shoulder Taps
10 Ring Rows
MANAGEMENT/FOCUS:
Good focus on upper body, but still enough lower to make sure the legs are ready for Deadlift and Jumps
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
10 Bench/Box Dips
MANAGEMENT/FOCUS:
This allows people to share DBs if needed, start on different movements and alternate back and forth
Accessory Work
Double DB Curls 5x8
Banded Tricep Extensions 5x12
FOCUS:
Curls: Bicep strength helps with pull-ups, keep it strict, only hinge at the elbow, no bro reps, hammer grip or rotate, up to you
Tricep Extensions: Tricep strength helps with push-ups, keep it strict, hinge at the elbow, don’t let the band bounce your arms up and down, squeeze the triceps at the bottom of every rep
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Curls, M2: Tricep Extensions
WOD Prep
Alt. EMOM 6
M1: 3 Deadlift
M2: 5 Push-ups + 10 Double Unders/Single Unders/Plate Hops
MANAGEMENT:
Build in weight on Deadlift over the 3 Rounds
WOD
AMRAP 15
5 Deadlift @275/185
15 Push-ups
30 Double Unders
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: PCalculated…muscle burn will be the limiting factor
FOCUS/STRATEGY:
Deadlift: choose your own adventure…unbroken, 3/2, singles, whatever works, keep your chest up, core braced, flex your butt with every rep
Push-ups: break early, 5/5/5, even when it feels like you could do more in the first couple rounds just stick to the game plan
Double Unders: go for big sets, relax your shoulders, hands slightly in front of the body, quick wrists
MURPH MENTALITY:
If Push-ups and/or Double Under reps are too high then change to 3 Deadlift, 6 Push-ups, 12 Double Unders…only if you can do the movements, but the reps would cause you to get 4 rounds or less Rx
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: 135/95, Knees or Hands Elevated Push-ups, Line Hops
SCALED: 225/155, Knees or Hands Elevated Push-ups, Single Unders or Plate Hops
Rx+: 300/210
Comp: 315/225