0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the Needle
Up Dog to Child’s Pose
Pigeon Stretch
Standing Groin Stretch
Straight Arm Stretch on Rig
Lat Stretch on Rig
Specific Warm-up
3 Rounds
Push Complex: 10 Empty Barbell Bench Press + 6-8 Push-ups
10 Ring Rows
Strength
Bench Press Chippers
1x12@75%, 1x10@80%, 1x8 @85%, 1x6@90%
Double DB/KB Bent Over Rows 4x8
EXECUTION:
These percentages SHOULD NOT BE ABLE TO BE UNBROKEN, that is the whole point of why they are called chippers (because you are chipping away at the reps) and to get the stimulus
These are weights that you should not be able to get more than half the reps unbroken before needing to break
The goal is not to fail, stop when you have 1-2 reps in the tank, short break then back at it, continue until you complete the total reps within the set
Treat the push/pull movements as a super set, complete all bench reps then do a set of rows
FOCUS:
Strength endurance
These are a way to “trick” your body into lifting more weight for higher reps than you normally would at that weight
Full range of motion, good speed on the way up, take your rest as needed within the set, but keep it 10 seconds or less, even if you have to go to singles, have a spotter
Rows to balance out push/pull ratio for back strength and shoulder health
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
4 minutes to complete set 1, 3 minutes each for sets 2 and 3, 2 minutes for set 4
WOD Prep
100m Jog one time
3 Rounds
3 Deadlift
6 Toes to Bar
WOD:
3 Rounds
AMRAP 3
100m Run
5 Deadlift @275/185
10 Toes to Bar
—1 minute rest—
*pick up where you left off each AMRAP
SCORE: Rounds + Reps
PACE GOAL: 7-8 Rounds
FEEL:
Zero to 100
Hamstrings, Grip and Core
The 1 minute rest will feel like just enough for round 2, but very short very round 3
STRATEGY:
Push the pace on the Run
Unbroken on the Deadlift
Unbroken as long as possible on T2B
Round 3 is a gut check of how well you can hold your pace
BEGINNER: 135/95, Lying Leg Raises
SCALED: 225/155, Hanging Straight Leg Raises
Rx+: 315/225
COMP: 315/225, everything must be unbroken