0:00-8:00 General Warm-up
8:00-12:00 Explanation of Skill Work and Set-up
12:00-18:00 Skill Work
18:00-20:00 Recover
20:00-25:00 Explanation of WOD Prep and WOD
25:00-30:00 WOD Prep
30:00-33:00 Transition to WOD
33:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2-3 Rounds
3-5 each way Scorpions
3-5 reps with 5 second hold of Up Dog
3-5 reps with 5 second hold of Child’s Pose
5 each way Thread the Needle
5 inchworms
MANAGEMENT:
A bit shorter general warm-up since we have some skill work, but make sure all the major muscles are nice and loose
Skill Work
Alt. EMOM 6
M1: 4 Kipping Pull-up Negatives (VIDEO)
M2: 4 Hollow Rolls (VIDEO)
MANAGEMENT:
Pull-ups: do them as singles, 2-3 kip swings, pull, 3-5 second lower, quick rest and repeat
Hollow Rolls: over and back is one, 2 each direction…these will help improve core strength and their kipping efficiency
Remember, this is not a pull-up clinic…give them the key points and the scaling/modifications options…more specific coaching can take place during the EMOM
SCALING/MODIFICATION OPTIONS:
Pull-ups: Banded or Jumping, still do the kips with each rep
Hollow Rolls: 15 second Hollow Hold, 15 seconds rest, 15 second Superman Hold, 15 seconds rest
WOD Prep
3 Rounds
6 Pull-ups
8 Plate Ground to Overhead
10/7 Calorie Bike
12 Lateral Plate Hops
MANAGEMENT:
I would have all Bikes lined up before class starts, this is the time to organize if people need to share bikes and who is doing what first
WOD
“22”
AMRAP 22
11 Pull-ups
22/15 Calorie Bike
11 Plate Ground to Overhead @35/25
22 Lateral Plate Hops
SCORE: Rounds + Reps
GOAL: 5 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
My youngest daughter is a Swifty, she asked me to name a workout after one of her songs…so here we are, 🎶I don’t know about you, but I’m feeling 22🎶…maybe not after the WOD though 😁…I’ll give any coach or owner a free 4-week accessory plan if you sing the 🎶 bracketed line to your class, film it and tag us in an Insta story (@beyondstrengthendurance)…make sure you hit those high notes 😂
Pull-ups: Week 1 we did our Pre-test that had 2 Strict Pull-ups each round, last week we did 4 Chest to Bar each round, this week we go to chin over bar and make a bigger jump to a moderate rep range…break early as needed to stay consistent throughout the duration of the WOD
Bike: RPE of 7-8…steady, consistent pace…breathe while you move
Plate G2OH: Chest up, good hip pop to get momentum into the plate, good lockout and overhead position at the top…stay unbroken
Lateral Plate Hops: Start on a side of the plate so it is next to you, jump on the plate then off the other side, that is one rep…solid, steady pace
NO RIG OPTIONS:
11 KB Upright Rows @53/35
PARTNER OPTION:
11 each on pull-ups, they don’t have to be one partner finishes then the other, you could do 6 each then 5 each or anything like that
Split the Bike as needed
11 each on G2OH, they don’t have to be one partner finishes then the other, you could do 6 each then 5 each or anything like that
Split Hops as needed
EQUIPMENT CONSIDERATIONS:
With the individual or partner version you can have some people/teams start on G2OH…so they would go G2OH, Plate Hops, Pull-ups, Bike…it might not work perfectly for the whole duration, but it should be close
Ski would be the next option
Row would not be ideal since we had it Monday and we will again for Cardio on Friday
We have shuttle sprints Friday, but you could do a 300-400m Run if weather allows…400 and split as needed if doing partner version
LOGISTICS:
I would line all of the Bikes up along one side of the gym to give plenty of room for the plate movements in between the Bikes and Rig
If you don’t have 35s then Rx can be 45/25
BEGINNER: No Rig option and/or Partner version and/or Ring Rows, 11/8 Calorie Bike, 11 G2OH @15/10, 22 Line Hops
SCALED: Banded Pull-ups or No Rig Option, 25/15
Rx+: Chest to Bar, 45/35
COMP: Bar MU, 45/35