0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-19:00 Specific Warm-up
19:00-34:00 Accessory Work
34:00-36:00 DBs put away, get extra plates out needed for the WOD
32:00-37:00 Explanation of WOD: RPE for the Bike and good tips when doing touch n’ go reps
37:00-39:00 Transition to WOD Prep
39:00-47:00 WOD Prep (a little extra time to build to Deadlift WOD weight)
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10 Wall Scap Slides
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
10yd Walking Straight Leg Marches
10yd Inchworms with Up Dog instead of Push-up
MANAGEMENT:
Take them through on command one stretch at a time at least for Round 1, they could go on their own for the remaining two Rounds
Specific Warm-up
3 Rounds
3 DB Sit-ups (build to starting weight)
Round 1: 6 Bent Over Rows + 6 Push Press @40% of Push Press max
Round 2: 4 Bent Over Rows + 4 Push Press @50% of Push Press max
Round 3: 2 Bent Over Rows + 2 Push Press @60% of Push Press max
MANAGEMENT:
Have them build in weight on the Sit-ups to their starting weight
If they do not know or don’t have a recent Push Press max then start light in Round 1 and build to a good starting weight that they are 100% confident then can complete all the reps in the complex and build from there across the 6 sets
Accessory Work
DB Sit-ups 6x5
Complex: 6 sets of 5 Bent Over Rows + 5 Push Press
FOCUS:
Throughout each cycle and the annual plan we will use accessory work to still work on the major lifts and variations of them
Today we are using the DB Sit-ups to focus on building core strength specifically for Front Squats, holding the DB in the front rack/on your chest will help you be able to stay upright when doing heavy Front Squats, anchor your feet, DB in front rack/on your chest, keep your hips down, flex stomach and sit all the way up
We will use the Complex to build strength in the Push Press while balancing push/pull ratio for shoulder health, slight bend in the knee, chest parallel to the ground, pull to the top of your stomach without bouncing, squeeze your shoulder blades, after 5 reps bring the barbell to the front rack, elbows slightly in front of the barbell, push your knees out as you dip, whole foot in the ground, drive from the ground up into hip extension into full lockout overhead, make sure the barbell gets back to your shoulders before dipping again to do the next rep
Most likely the Push Press is going to be the limiting factor for the complex, a good starting point would be around 60-70% of your Push Press max
NO BARBELL OPTION:
DB Complex: 6 sets of 5 Double DB Bent Over Rows + 5 Double DB Push Press
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 15 minutes
MANAGEMENT:
You can have two people share one barbell, barbell comes from the ground, have one person start on DB Sit-ups and one on the complex, complete the reps then switch
WOD Prep
3 Rounds
10/7 Calorie Bike
Round 1: 6 Deadlift @light weight
Round 2: 4 Deadlift @just below WOD weight
Round 3: 2 Deadlift @WOD weight
WOD
AMRAP 8
12/8 Calorie Bike
6 Deadlift @225/155
SCORE: Rounds + Reps
GOAL: 6-7 Rounds (hopefully there are no kids in the room when you say this 😁)
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
RPE of 7-8 on the Bike, hard pace but not all out, focus on consistent leg drive and don’t forget to push and pull with your arms
Controlled, quality reps on Deadlift, keep your chest up, the barbell close to your shins, flex your butt at the top of every rep to reach full hip extension help your back, make sure you drop your hips and keep your chest up when doing touch n’ go reps
NO BARBELL OPTION:
Double KB Deadlift @53/35 would be Rx
EQUIPMENT CONSIDERATIONS:
We had Row yesterday so that would not be ideal as a modification
Ski is a good option
You could partner and treat it like a waterfall format…Partner 1 completes the Bike then Partner 2 starts on the Bike while Partner 1 moves to the Deadlift…you cannot move on to the next movement until the other Partner in front of you completes it…you can do this with both Bike and Ski if needed
You could change the format to an Alt. EMOM 8: M1: 40 seconds Max Calorie Bike, M2: 30 seconds Max rep Deadlift…you can do this with both Bike and Ski if needed
BEGINNER: 10/7 Calorie Bike, 135/95 or No Barbell Option
SCALED: 185/125
Rx+: 275/185
COMP: 275/185, workout done as EMOM