0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-35:00 Transition to Technique Work
35:00-43:00 Technique Work
43:00-48:00 Transition to WOD
48:00-58:00 WOD
58:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (Forward/Backward/Side to Side)
Wall Scap Slides
Straight Arm Bicep/Shoulder Stretch on Rig
Hang from Rig
Inchworms
Specific Warm-up
3 Rounds
10 Double DB Strict Press
10 Double KB Bent Over Rows
Strength
Work to Strict Press 1-rep max
FOCUS:
Core tight, no use of legs, beat those PRs!
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 1:30 for 12 minutes, this is 8 sets. The first 4 sets do 2-4 reps to get the shoulders warm and build in weight. The next 4 sets are their attempts at a new PR
Technique Work
3 minute explanation of Touch n’ Go Cleans and the drill used to work on these
EMOM 5: Power Clean + Touch n’ Go Power Clean (VIDEO)
MANAGEMENT:
For the EMOM 5 I would go on command. Say “go” they will complete the power clean and stay in the front rack position, say “down” they will go down to just above their knee and hold, say “go” they will touch n’ go off the ground and complete the power clean
WOD:
For Time
30 Touch n’ Go Power Cleans @135/95
*20 Toes to Bar every time you have to break
SCORE: Time
PACE GOAL: Cap of 10:00
FEEL:
Zero to 100
Lungs and Grip on 🔥
After the first set of T2B forearms will be burning
STRATEGY:
The goal is 3-4 sets to complete the cleans which would be 8-10 reps each time you do a set. This would be 2-3 sets of T2B
After your first set of T2B take a little extra time to make sure you can hit the 8-10 reps on cleans
The pace goal on a workout like this is very challenging because the skill level on T2B is so varied, this is why there is just a cap recommendation
SCALING/MODIFICATION NOTES:
Something with grip and core is best for modification. Hanging knee raises if not done with getting your knees up as high as you can will be done so much faster and miss the stimulus.
I would recommend Plate Russian Twists (2 to 1 ratio to T2B, so 40 for 20). This allows those that can do some T2B to do those reps then go to the twists when needed, so if they can only do 10 then the would do 20 Twists also
The 20 T2B/Twists should be something that is completed in 1:30 or less
FORMAT CHANGE: If you do not like this format or don’t want your scaled athletes to do touch n’ go then I would switch to 30 Cleans for time (can be singles) with EMOM starting at the beginning of 6 or 8 T2B (12 or 16 Twists)
BEGINNER: 3 Rounds For Time: 12 KB Sumo Deadlift High Pulls + 24 Plate Russian Twists
SCALED: 115/80, see scaling/modifying notes for Toes to Bar
Rx+: 155/105
COMP: 185/125