0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
Pec Stretch on Rig
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Thread the Needle
Inchworms
Specific Warm-up
3 Rounds
10 Push-ups
10 Ring Rows
Strength
Bench Press 5 sets: 10,8,6,4,2 @60-65% and build as reps decrease
Strict Pull-ups 5x3
FOCUS:
Muscular Endurance on Bench Press…clarification: set one is 10 reps, set two is 8 reps, set three is 6 reps…etc.
Building Strict Pull-ups…go weighted if you can
Record your weight for each set, there is an extra spot to record weight on pull-ups if need it
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do Both movements every 2:30 for 12:30 (last set at the 10:00 mark)
SCALING:
Negative Pull-ups are a great option (VIDEO)…jump to get chin over the bar, 3-5 second count on the way down
This can also be a time to help those get the proper band and educate on how to select one as the reps increase over this cycle
NO BARBELL/RIG OPTION:
Double DB Alternating Bench Press 5x12 (6 each arm), they DBs start in the up position, one at a time alternate on the press for 12 total, 6 each arm
Ring Rows 5x12
WOD Prep
2-3 Rounds
40yd Sprint
5 Hang Squat Cleans
WOD:
3 Rounds
3 minute time block
300yd Shuttle
Max Hang Squat Cleans with remaining time @115/80
—2 minutes rest between rounds—
SCORE: Hang Squat Clean Reps
PACE GOAL: Complete the shuttle in 1:45 or less
FEEL:
Zero to 💯 real quick
Lungs and Legs on 🔥
Round 3 will be…”fun” 😬
STRATEGY:
Push hard at a consistent pace on the run…rounds 2 and 3 will have heavy legs or the feeling of running in sand
The weight should be one you can cycle at least 5 reps at a time
SHUTTLE ALTERNATIVES:
200m outside or 200yd inside sandbag carry
50-100m of Sled drag, push or pull (something that would be around 1:30)
Tire Flips (a number of reps that would be around 1:30)
NO BARBELL OPTION:
KB Taters (VIDEO)
KB/DB Goblet Squats
Air Squats
BEGINNER: 45/35
SCALED: 95/65
Rx+: 135/95
Comp: 155/105