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