0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Quad Stretch
Pigeon Stretch
Seated Hip Openers
Infant Squats
Specific Warm-up
2-3 Rounds
1 Pause Back Squat + 2 Back Squat + 3 Speed Back Squat
*empty barbell or very light weight
30 seconds Front Plank
Strength
Back Squat Complex: 6 sets
Pause Back Squat + Back Squat @70% and build
FOCUS:
Solid 3-second pause in the bottom of the pause squat, this increases time under tension and helps with starting strength (power from a dead stop)
Next week we will test a 1rm and a rep max
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 12 minutes
WOD Prep
2-3 Rounds
30 second KB Hold (15 seconds each side)
10 Sit-ups
10 Double Unders/Single Unders/Plate Hops
10 Single KB Lunges
WOD:
12 minute time block:
4 Rounds
100m Double KB Farmer’s Carry @53/35
20 AbMat Sit-ups
40 Double Unders
—then—
Max Single KB Lunges with remaining time
SCORE: Reps
PACE GOAL: 9:00 or less for the 4 Rounds
FEEL:
Deep Burn
The end of the workout will challenge your lower body muscular endurance, your heart rate will be elevated but won't be the limiting factor, leg burn will be
STRATEGY:
The KB must be carried at your side, switch hands as needed
Steady pace on the Sit-ups
Unbroken on the Double Unders
Hold the KB wherever you would like on the Lunges, go for slow and steady big sets
BEGINNER: 26/18, Line Hops, no weight on Lunges
SCALED: 35/26, Single Unders or Plate Hops
Rx+: 70/53
COMP: 88/62