0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-17:00 Transition to Accessory Work
17:00-27:00 Accessory Work
27:00-29:00 Put away KBs and DBs, get out Barbells
29:00-34:00 Explanation of WOD, good description of format, time goal and feel
34:00-35:00 Transition to WOD Prep
35:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Straight Shoulder/Bicep Stretch on Rig
15 second Hang from Rig
5 Scorpions each way
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds Seated Groin Stretch
10yd Walking Hip Openers
10yd Inchworms
—then—
2 Rounds
10 KB Upright Rows
10 Single DB Strict Press (5 each arm)
MANAGEMENT/FOCUS:
Getting the KBs and DBs out for the second section should help with the transition to the Specific Warm-up
Specific Warm-up
3 Rounds
5 Russian KB Swings
20 seconds each side DB Overhead Hold
MANAGEMENT/FOCUS:
Build in weight on Swings
This allows people to share KBs and DBs if needed, start on different movements and alternate back and forth
Recommend doing a warm-up set every 2 minutes
Accessory Work
HEAVY Russian KB Swings 5x10
Double DB One Up One Down Walk 5x20yds (10yds each way)
FOCUS:
Today's accessory work has a focus on Deadlift as well as people getting comfortable using a heavier KB that will carry over to workouts with the KB, also progressing off of last week’s carry, using a DB for equipment purposes in the event of large classes
HEAVY Russian KB Swings: it says heavy for a reason, go heavy…as the KB weight increases on this movement you will really have to be more mindful of using your hips, slight bend in the knee as always and a good hip hinge, really focus on popping your hips to get momentum into the KB, if you are going heavy enough it might take a swing or two until the KB gets to shoulder height and you begin counting for the 10 reps
One Up One Down Walk: one DB is overhead, the other is down at your side, same weight…arm locked out and right next to your ear, core braced, slow and steady walk for 10yds then switch the DB position and walk back
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Swings, M2: One Up One Down Walk
WOD Prep
Alt. EMOM 6
M1: 30 seconds Row
M2: 10 V-ups
M3: 5 Thrusters
MANAGEMENT:
Round 1: easy to moderate pace Row, can do Alt. V-ups if you want, light to moderate weight on Thrusters
Round 2: moderate to hard pace on Row, version of V-ups you will do in the WOD, just below WOD weight on Thrusters
WOD
Every 4 minutes for 12 minutes
20/16 Calorie Row
15 V-ups
10 Thrusters @115/80
SCORE: Time for each round
GOAL: 3:00 or less each round
PACE: Interval Mindset…cardio, core, then strength under fatigue, rest, repeat
FOCUS/STRATEGY:
There may be slight shoulder and core fatigue coming into this from the Accessory Work, but can also help them feel better warmed up for the WOD
Feel: Round 1 will be challenging, but fine, most rest you will have…Round 2 will start to suck…Round 3 will be very hard to hold the pace
Row: RPE 8, hard but controlled…focus on long and strong pulls, find a breathing rhythm
V-ups: quality and controlled reps (no flopping around), hands and feet should meet over stomach area, steady reps
Thrusters: heart rate will be up, core will be fatigued, big focus on leg drive and controlling your breathing…elbows slightly in front of the bar, chest up, good depth, push through the floor, lockout…it does help to have a very slight pause and breathe at the top, make sure the barbell makes contact back with your shoulders before lowering into the next rep
EQUIPMENT CONSIDERATIONS:
If you need to share rowers there are a few options…
Have someone go in reverse order, yes this is a different stimulus so maybe the less experienced members do this so they can be more efficient at thrusters
Change the Format to an Alt. EMOM 12: M1: Row, M2: V-ups, M3: Thrusters…this would technically allow three people to share one rower, start at different stations and rotate through in this order…or
Allow option of 20/14 Ski or
Allow option of 15/10 Calorie Bike (the bike would definitely make the thrusters more difficult 😁, so maybe have the more advanced members use that)
LOGISITCS:
Line all the Rowers (and any other machines you are using) along one wall
Have a designated spot for V-ups and Thrusters with barbells in rows to help with smooth transitions
NO BARBELL OPTION:
Single (5 each arm), 50/35 would be Rx or
Double DB Thrusters, 35/20 would be Rx or
15 Wall Balls since we don’t have these in another workout this week
BEGINNER: 15/12 Calorie Row, 12 Leg Raises, No Barbell Option
SCALED: Alt. V-ups, 95/65
Rx+: 135/95
Comp: 25/20 Calorie Row, 15 GHD Sit-ups, 12 Thrusters @135/95