0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Glute Stretch
Lying Quad Stretch
Iron Crosses
Infant Squats
Specific Warm-up
2-3 Rounds
5 Pause Squat Jumps
10 Lying Leg Raises
Strength
Pause Back Squats 10x1 @75-85%
FOCUS:
Solid 3 count at the bottom of the squat, stay tight, max speed on the way back up
Pauses are great for increased time under tension and “starting strength”, working on pushing from a dead stop instead of the stretch reflex
This should be a long enough pause and heavy enough that you want the rest
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 1:30 for 15 minutes
NO BARBELL OPTION:
Double DB or KB Goblet Squats, 5x8
Reps dropped, weight increases
WOD Prep
2-3 Rounds
5 Hang Power Cleans
5 Front Squats
WOD:
21-15-9 of
Hang Power Cleans @115/80
Front Squats
SCORE: Time
PACE GOAL: 7:00-9:00
FEEL:
Zero to 💯
The Hang Power Cleans will elevate the heart rate, the Front Squats make it hard to manage breathing
STRATEGY:
21 and 15 rounds should be VERY difficult to do unbroken, if you fly through these then you didn’t challenge yourself on the weight
It is easy to do an extra clean in this workout, when breaking before the Front Squats, make sure you stop at 20 or 14 to break, then do your last Hang Power Clean before the Front Squats
NO BARBELL OPTION:
22-16-10: Single DB Hang Cleans + DB Squats (DB on shoulder)
BEGINNER: 45/35
SCALED: 95/65
Rx+: 135/95
Comp: 155/105