0:00-15:00 General/Specific Warm-up
15:00-20:00 Explanation of Skill Work
20:00-29:00 Skill Work
29:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Pigeon Stretch
Up Dog to Child’s Pose
Forearm Stretch
Samson Stretch
Walking Straight Leg Marches
WOD Prep/Skill Work
Alt. Every 3 Minutes for 9 Minutes
100m Run + 250/200m Row (easy pace round 1, moderate round 2, hard round 3)
Toes to Bar Skill Work (EMOM 3)
SKILL WORK:
Round 1: 3 Hollow Rolls (over and back is 1 rep) (VIDEO)
Round 2: 5 Kip Swings
Round 3: Elevating Toes to Bar (VIDEO)
EXECUTION:
Break the class in half, would be best to try and group them based on Skill level for this movement
People can share a rower in the warm-up if needed, one starting on the run while the other rows
Explain the 3 T2B Skill movements, then break the class up to begin
For those who have not yet gotten this movement or can only do a few it will be a good skill session, for those that have them then it will be a good warm-up
WOD:
Alternating Every 5 minutes for 20 minutes
1,000/800m Row
800m Run
60 Toes to Bar
40 Single DB Devil’s Press @50/35
SCORE: Time (4 scores: Row, Run, T2B, Devil’s Press)
PACE GOAL: 4:00 or less for each modality
*whatever time is remaining in the 5 minutes is your rest
FEEL:
Hard interval cardio followed by hard interval muscular endurance
This will really challenge your ability on T2B and your ability to keep cycling DBs under fatigue
STRATEGY:
Push hard on the Row and Run, have a game plan on how you will recover during the rest
Break early on T2B in order to try to keep hitting consistent rep schemes
Breathe and move on the Devil’s Press, force yourself to drop into the next burpee, you will get back up…if you follow the order listed these will be even more terrible than they usually are 😁 cardio, abs then these
I would cap each interval or 4:00 or 4:30 to guarantee at least some rest and have transition time, if they don’t complete the modality then there score is the reps completed
EQUIPMENT CONSIDERATIONS:
Think of this as 4 stations, so 4 people could share one rower.
Start people at the different stations and rotate through in this order
If only 2 people need to share a rower, then start one on the row and the other on the T2B, this will keep a stimulus of 2 cardio based movements in a row and 2 muscular endurance based movements in a row
For those who are not as skilled on T2B yet, I would start them on T2B so they are more fresh for the skill
BEGINNER: 500/400m Row, 400m Run, 50 Lying Leg Raises, 40 Half Burpees
SCALED: Hanging Straight Leg Raises, 35/20
Rx+: 70/50