0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Seated Hip Openers
Lying Hamstring Stretch
Lying Glute Stretch
Glute Bridges
Infant Squats
Specific Warm-up
2-3 Rounds
5 Back Squats + 5 Front Squats + 5 Overhead Squats with empty barbell
10 Hollow Rocks
Strength
Back Squat
4,3,2,1 @70-80%
4,3,2,1 @75-85%
FOCUS:
Increasing volume from last week
Quality reps with good depth
Start at 70% for your 4-rep, increase as the reps drop but no more than 80% the first time through, try to do each rep scheme with a heavier weight the second time through
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 16 minutes
WOD Prep
2-3 Rounds
6 Box Jumps
6 Burpees
10 Russian KB Swings
6 Single KB Box Step-overs
WOD:
For Time
20 Box Jumps @24/20”
20 Burpees
40 Russian KB Swings @53/35
20 Burpees
20 Single KB Box Step-overs
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Deep Burn
Legs and Lungs on 🔥
STRATEGY:
Steady pace on the Box Jumps and Burpees
Go for big sets on the Swings
Steady again on Burpees
Switch the position of the KB as needed, but try to find a why to keep moving until all step-overs are done
BEGINNER: 16/12” or stack rubber plates, 12 Half Burpees each time, 26/18, no weight on step-overs
SCALED: 20/16”, 35/26
Rx+: 24/20”, 70/53
COMP: 30/24” for Box Jumps, 70/53 and 24/20” for Step-overs