0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio is Hardio

20:00-32:00 Cardio is Hardio

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lat Stretch on Rig

Hang From Rig

Calf Stretch on Rig

Walking Hip Openers

Walking Straight Leg Marches

Specific Warm-up

2-3 Rounds

10 seconds easy pace

10 seconds moderate pace

10 seconds hard pace

30 seconds rest

Cardio is Hardio

“Dirty 30” Post-test

Every 4 minutes for 12 minutes

30/24 Calorie Row

FOCUS:

• Engine Retest from 7/15/25

• Beat those times!

WOD Prep

2-3 Rounds

100m Jog

5 No Jump Burpees

3 Hang Power Snatch

WOD:

4 Rounds For Time

200m Run

15 No Jump Burpees (VIDEO)

9 Hang Power Snatch @95/65

SCORE: Time

PACE GOAL: 10:00-12:00

FEEL:

• Push and Pray

• The No Jump Burpees in Round 3 will be where the fatigue and high heart rate really hit

STRATEGY:

• In Rounds 2-4 use the run to try and bring your heart rate back down

• Steady pace on the No Jump Burpees, force yourself to drop, you will get back up

• A Slight pause at the top of each rep on Hang Power Snatch can help control your breathing and heart rate, try to stay unbroken

WEATHER CONSIDERATIONS:

• 200yd shuttle inside if needed because of weather

BEGINNER: 10 Up Downs, 10 Alt. DB Snatch

SCALED: 75/55

Rx+: 115/80

Comp: 135/95