0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Walking Hip Openers
Inverted Toe Touches
Standing Quad Stretch
Calf Stretch
Inchworms
Specific Warm-up
3 Total Rounds
100m Run (Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace)
30-60 seconds rest between each run
Cardio is Hardio
Every 3 minutes for 15 minutes
200m Run
FOCUS:
Top end fitness…these are hard effort runs
If you push hard enough you should want every second of the rest
WOD Prep
2-3 Rounds
6 Box Jumps
8 Alt. V-ups
10 Lunges
WOD:
For Time
25 Box Jumps @24/20”
50 Alt. V-ups
25 Box Jumps @24/20”
50 Single DB Lunges @50/35
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Muscle Fatigue
The Box Jumps will increase your heart rate, but the muscle burn will be the limiting factor
STRATEGY:
Steady pace on the Box Jumps
Focus on Quality movement and full range of motion on the alternating V-ups
Try to find a way to just keep moving on the lunges
BEGINNER: 40 Plate Jumps, 40 Alt. V-ups, 40 Lunges (no weight)
SCALED: 20/16”, 35/20
Rx+: 24/20”, V-ups, 70/50
Comp: 30/24”, V-ups, 100/70