0:00-10:00 General Warm-up

10:00-12:00 Explanation of Specific Warm-up

12:00-19:00 Specific Warm-up

19:00-31:00 Strength

31:00-32:00 Clean-up anything not needed for the WOD

32:00-37:00 Explanation of WOD and good tips when doing touch n’ go reps

37:00-39:00 Transition to WOD Prep

39:00-44:00 WOD Prep

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

20-30 seconds each side Standing Hamstring Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Calf Stretch on Rig

20-30 seconds each side Pigeon Stretch

3-5 each side Scorpions

3-5 Infant Squats

MANAGEMENT:

• I would recommend taking them through one movement at a time for Round 1, then they can move at their own pace for Rounds 2 and 3 if you would like to, I personally prefer to go on command the whole warm-up so people aren’t milling about

Specific Warm-up

10 Air Squats + 10 Empty Barbell Back Squats

8 Back Squats @40%

6 Back Squats @50%

4 Back Squats @60%

2 Back Squats @70%

MANAGEMENT:

• I would recommend doing a warm-up set every 1:30, they would begin their last warm-up set at the 6:00 mark, those 2 reps will take less than 10 seconds, this allows plate change to be ready for the first working set, you should be able to roll right into the Strength section or have no more than 1 minute of transition

Strength

Back Squat: 6 sets

Reps: 5,4,3,2,1,5 @75,78,80,83,85,80%

FOCUS:

• We begin our first cycle with working on Maximal Strength for Back Squats in Phase 1

• Elbows should be pointing towards the ground behind you at a 45 degreeish angle, shoulder blades squeezed together, eyes looking at the ground about 5 feet in front of you, brace your stomach, controlled on the way down to good depth with your whole foot in contact with the ground, knees out, max speed on the way up, flex your butt to complete full hip extension at the top

NO BARBELL OPTION:

• For this phase we will do KB Goblet Squats in place of Back Squats

• Today, 6x10, start light and build, as the weeks progress the reps will drop and the weight should increase

LEVELS: (optional, owner and/or coach discretion if you want this explained in class)

• Beginner: very new to lifting in general or trying out a class…do the No Barbell Option, recommend doing the controlled time option to keep everyone on the same set

• Intermediate: knows their max and squats well to full depth…as written, recommend doing the controlled time option to keep everyone on the same set

• Advanced: good form, squats well over their bodyweight…I would let them do the open time option to rest and work at their discretion

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 2 minutes for 12 minutes

MANAGEMENT:

• After their last set of Back Squats have them begin putting their weights away that they won’t need for Power Cleans in the WOD.

• The 5 reps should take no more than 20-30 seconds, that leaves at least 1:30 of the last set to begin cleaning up weights

WOD Prep

3 Rounds

10 Double Unders/Single Unders/Plate Hops

Round 1: 5 Touch n’ Go Power Cleans @light weight

Round 2: 4 Touch n’ Go Power Cleans @below WOD weight

Round 3: 3 Touch n’ Go Power Cleans @WOD weight

WOD

4 Rounds

2 minute time block

50 Double Unders

Max Unbroken Power Cleans with remaining time @115/80

—1 minute rest between rounds—

SCORE: Reps (Jumps + Power Cleans)

GOAL: Jumps done in 1:15 or less, 10-15 unbroken reps each round

PACE: Zero to 💯 real quick: no pacing, just go

FOCUS/STRATEGY:

• Cycling the barbell is a learned skill, this workout will be a good baseline for your ability to string together Power Cleans under high heart rate and accumulated grip fatigue

• The Double Unders are basically the buy-in each round, this is a workout that needs efficiency on this movement, this is a good test to see where you are at. If you aren’t where you need to be yet, I would give yourself about 3 attempts at stringing them together then move to Single Unders, otherwise you will never get to the barbell or have very little time

• The Power Cleans must be unbroken, meaning touch n’ go off the ground. Finish the Jumps, give yourself an extra breath before picking up the barbell, then get to work. Focus on dropping under the barbell even if it is light for you, this will pay off in rounds 2 and 3. Elbows just need to peak in front of the barbell and you must reach full hip extension before going down into your next rep. It is max unbroken or the 2 minute mark, whatever comes first. You get one unbroken attempt…so when you drop the round is over…if that is with 20 seconds left in the 2 minutes then it is extra rest

• 1 minute rest between rounds, record your reps, breathe and get ready for the next round

• This will immediately be rough after your first set of unbroken cleans, great test to see where you are mentally and physically in rounds 2 and 3

NO BARBELL OPTION:

• KB Sumo Deadlift High Pulls, must be unbroken like the Power Cleans

LOGISTICS:

• I like to line the barbells up in rows throughout the gym

• I would dictate what side of the barbell everyone is doing their jumps, this saves someone from getting whipped by another person’s rope

BEGINNER: Line Hops, 75/55 or No Barbell Option

SCALED: Single Unders or Plate Hops or Max Double Unders in 1 minute then move to the Power Cleans, 95/65

Rx+: 135/95

COMP: 165/115