0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-32:00 Cardio is Hardio
32:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
20-30 seconds each side Lat Stretch on Rig
15 second Hang From Rig
20-30 seconds each side Calf Stretch on Rig
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
5 Half Burpees
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”
Every 4 minutes for 12 minutes
30/24 Calorie Row
FOCUS:
Engine Retest from 8/12/2025
Fastest and Slowest times…Beat those scores from last time!
There has been extra rest time allotted to recover from this before the WOD 😁
WOD Prep
3 Rounds
6 Toes to Bar
6 Single DB Thrusters (3 each arm)
WOD:
AMRAP 8
Reps, 2,4,6,8, etc…
Toes to Bar
Single DB Thrusters @50/35
SCORE: Reps (through 10 of each movement is 60 total reps, 12 would be 84, 14 would be 112, 16 would be 144)
PACE GOAL: Through the round of 12 on each movement
FEEL:
Push and Pray
The round of 10 is where muscle burn and fatigue will really start to set in
STRATEGY:
Try to do 2,4,6 unbroken on T2B then begin to break on the round of 8 as needed, do any amount of T2B you can before going to the scaling option
Switch hands whenever you want, try to keep from setting the DB down until all reps are completed
BEGINNER: Lying Leg Raises, MB or PVC Thrusters
SCALED: Hanging Straight Leg Raises, 35/20
Rx+: 70/50
Comp: Toes to Bar must remain unbroken, Double 50/35