0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-18:00 Specific Warm-up
18:00-32:00 Cardio is Hardio
32:00-33:00 Rest/water break
33:00-38:00 Explanation of WOD Prep and WOD
38:00-40:00 Transition to WOD Prep and any equipment set up
40:00-45:00 WOD Prep
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
3-5 each way Scorpions
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretcch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Walking Lunge and Rotate
20-30 seconds each side Standing Groin Stretch
MANAGEMENT:
Really need to make sure legs are loose and body temperature increases, the specific warm-up will help this as well
Specific Warm-up
Alt. EMOM 6
M1: 20 seconds Bike
M2: 20 seconds Flutter Kicks
MANAGEMENT:
2 people could share one Bike, start one person on the Bike and one on Flutter Kicks, alternate back and forth
It is 3 rounds of each movement, instruct them to start at an easy pace on the Bike and add intensity each round
Cardio is Hardio
“7th Heaven”
Every 2 minutes for 14 minutes (7 Rounds)
Round 1: 40 second Max Calorie Bike
Round 2: 30 second Max Calorie Bike
Round 3: 20 second Max Calorie Bike
Round 4: 10 second Max Calorie Bike
Round 5: 20 second Max Calorie Bike
Round 6: 30 second Max Calorie Bike
Round 7: 40 second Max Calorie Bike
FOCUS:
These are max effort intervals to continue to improve your top end fitness
Going down the ladder won’t be too bad, coming back up will be the “fun” part 🥵
EQUIPMENT CONSIDERATIONS:
As mentioned in the Specific Warm-up, 2 people can share one Bike
Partner 1 goes from 0:00-0:40, 0:40-1:00 is transition, Partner 2 goes from 1:00-1:40, 1:40-2:00 is transition
Partner 1 goes from 0:00-0:30, 0:30-1:00 is transition, Partner 2 goes from 1:00-1:30, 1:30-2:00 is transition…repeat this format throughout
Set the clock for 7 intervals of 2:00…if you don’t know how to do this, then learn 😁
WOD Prep
4-5 Rounds
2 Chest to Bar Pull-ups
4 Single DB Lunges (build to WOD weight)
10 Double Unders/Single Unders/Plate Hops
WOD
AMRAP 10
4 Chest to Bar Pull-ups
8 Single DB Lunges @50/35
20 Double Unders
SCORE: Rounds + Reps
GOAL: 7-8 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
The reps are low for Chest to Bar in order to help people progress to a harder level of Pull-up, in this Phase the focus will be acquiring/building skills
Hold the DB wherever you want, chest up, knee gently touches the ground, focus on driving through your front heel when standing, the Lunges can be forward or reverse
The reps are lower for Double Unders to help more people do all of the reps within the workout
“MURPH MENTALITY”
Since we are trying to acquire/build skills in this phase, this is a good time to use this scaling option to help with Pull-ups and/or Double Unders
AMRAP 10: 2 Chest to Bar, 4 Single DB Lunges, 10 Double Unders
LOGISTICS:
Up to you if you want to allow Walking Lunges as an option as well if you have the space
BEGINNER: 10 Ring Rows, 10 Lunges with no weight, 20 Line Hops
SCALED: Chin over Bar/Banded/Jumping Pull-ups, 35/20, Single Unders
Rx+: Bar MU, Alt. Pistols
Comp: Ring MU, Weighted Alt. Pistols @53/35