0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-36:00 Cardio + Core
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Pigeon Stretch
Up Dog with Calf Stretch
Lying Hamstring Stretch
Lying Quad Stretch
Forearm Stretch
Specific Warm-up
2 Rounds
20 second Bar Hang on Rig
40 Flutter Kicks
Cardio + Core
Alt. Every 4 minutes for 16 minutes
200m Single Plate Carry + 20 Plate Sit-ups (VIDEO)
200m MB Carry + 40 MB Russian Twists (25 each way)
FOCUS:
Interval based conditioning
Grip and core muscular endurance with a slightly elevated heart rate
WEATHER CONSIDERATIONS:
If needed make these carries 200 yards inside
WOD Prep
3 Rounds
4 Single DB Box Step-overs
6 Jumping Box Get Overs
WOD:
AMRAP 9
18 Single DB Box Step-overs @50/35
24 Jumping Box Get Overs @24/20” (VIDEO)
SCORE: Rounds + Reps
PACE GOAL: 3-4 Rounds
FEEL:
Zero to 100
Legs and Lungs on 🔥
STRATEGY:
Hold the DB wherever you want, switch hands when needed, steady pace
The jumping box get overs will be difficult to maintain a steady pace, quicker sets of 6 with short rest can help you keep up the pace
BEGINNER: 16/12”, 25/15, Bench Get Overs
SCALED: 35/26, Can step up and over instead of jumping, 20/16” box height if needed
Rx+: 70/50
Comp: 70/50, 30/24” on Jumping Box Get Overs