0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-35:00 Full Body Strength
35:00-47:00 Transition to Endurance
47:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Glute Bridges
Kneeling HIp Flexor Stretch
Standing Toe Touch Hamstring Stretch
Hang from Rig
Specific Warm-up
3 Rounds
10 Single KB Suitcase Deadlift (5 each side)
8 Ring Rows
6 Lying Leg Raises
Full Body Strength
Double KB Deadlift 5x8
Ring Rows 5x10
Lying Leg Raises 5x12
FOCUS:
Back, Butt and Hamstring Strength with the Deadlift
Bicep/Back Strength with the Rows
Core Strength with the Leg Raises
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Alt. EMOM 15: M1: Deadlift, M2: Rows, M3: Leg Raises
Endurance Prep
2-3 Rounds
10/6 Calorie Bike
5 Push-ups
Endurance:
Every 2 minutes for 8 minutes
16/10 Calorie Bike
16 Push-ups
FEEL:
Conditioning and upper body muscular endurance
The push-ups also balance out the push/ull ratio from the Ring Rows in the first section
Push hard each round and try to stay consistent throughout
EQUIPMENT CONSIDERATIONS:
The bike is pretty essential for this one to maintain the stimulus
First option: Alt. EMOM 8: M1: 16/10 Bike, M2: 16 Push-ups
Second option: 16/11 Ski
Third option: 16/12 Row