0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Up Dog to Down Dog with Calf Stretch
Hip Openers
Samson Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
10 Empty Barbell Back Squats
10 Alt. V-ups
Strength
Tempo Back Squats
3x3 @70-75%
3x2 @75-80%
FOCUS:
Solid 3 seconds down, dead stop, full speed up
Tempo increases the time under tension which is good for building muscle size and endurance
We will have a rep test in Week 6
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes
WOD Prep
2-3 Rounds
6 Toes to Bar
6 Barbell Front Rack Lunges
WOD:
Every 1:20 for 7 Rounds
2 Toes to Bar
2 Barbell Front Rack Lunges @95/65
*add 2 reps each round
SCORE: Reps (112 total reps if you complete them all)
PACE GOAL: complete all reps
FEEL:
Midline madness 💪
As the reps increase, the front rack position will challenge your ability to control your breathing and heart rate
Clarification: Reps on Lunges are total, so 2 reps is one each leg
Should feel pretty comfortable through the round of 8, then it will quickly go from fine to not fine 😁
EXECUTION:
Use the interval clock…if you don’t know how to use it, then learn how :)
If you cannot complete the reps within the 1:20 time frame just continue on with the rep scheme and see how far you can get with the remaining time
STRATEGY:
Break beginning in the round of 8 or 10 with a quick rest to try and maintain your ability to string reps together…but, as always, if it goes to shit then do what you have to do even if that is singles
Breathe and move on the Lunges, one step at a time, stay unbroken
BEGINNER: Lying Leg Raises, DB/KB Goblet or no weight on Lunges
SCALED: Hanging Leg Raises, 75/55
Rx+: 115/80
Comp: 135/95