0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Seated Hip Openers

Seated Groin Stretch

Lying Hamstring Stretch

Lying Quad Stretch

Lying Glute Stretch

Specific Warm-up

2-3 Rounds

10 Empty Barbell Back Squats

10 Hanging Knee Raises

Strength

Back Squats 5x5 @75-85%

FOCUS:

• We have worked tempo, pause and a descending rep ladder. Now we move to the the build up to a max in week 6

OPEN TIME OPTION:

• 12 minutes

CONTROLLED TIME OPTION:

• Every 2:30 for 12:30 (last set at 10:00 mark)

NO BARBELL OPTION:

• Double DB or KB Goblet Squats, 6x6

• Reps dropped, weight increases

• Recommend going every 2 minutes for 12 minutes

WOD Prep

2-3 Rounds

3 Burpees

4 Single DB Box Step-overs

5 Straight Leg Sit-ups

WOD:

AMRAP 12

6 Burpees

8 Single DB Box Step-overs @24/20”, 50/35

10 Straight Leg Sit-ups (VIDEO)

SCORE: Rounds + Reps

PACE GOAL: 6-8 Rounds

FEEL:

• Push and Pray

• The reps are low enough to keep up a higher pace, the last 4 minutes will be a grind to the finish

STRATEGY:

• This is about finding a high pace and maintaining throughout

• Focus on controlling your breathing on the Step-overs and Sit-ups

BEGINNER: half burpees, no weight on step-overs, butterfly sit-ups

SCALED: 35/20

Rx+: 70/50