0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Core Challenge
20:00-30:00 Cardio Core Challenge
30:00-40:00 Transition to Endurance
40:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Lat Stretch on Rig
Standing Groin Stretch
Specific Warm-up
2-3 Rounds
30 seconds Row
30 seconds Rest
30 seconds Sit-ups
30 seconds Rest
Cardio Core Challenge
1,000/800m Row
100 AbMat Sit-ups
FOCUS:
Continuing to climb in time on Cardio
We will retest this in Week 6
EQUIPMENT CONSIDERATIONS:
10 minutes is long enough to have people share the rower, this also allows some extra rest time before the WOD
Endurance Prep
2-3 Rounds
8 Single DB Lunges
8 Alt. DB Snatch
Endurance:
Every 3 minutes for 15 minutes
20 Single DB Lunges @50/35
20 Alt. DB Snatch
SCORE: Time (slowest and fastest time)
PACE GOAL: 2:00 or under
FEEL:
Zero to 💯…interval style
The rest will feel like enough for a few rounds, the last two will be tough to keep pace
STRATEGY:
Send it each round 😁
BEGINNER: No weight on lunges, 25/15
SCALED: 35/20
Rx+: 70/50