0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Quad Stretch
Glute Bridges
Up Dog to Down Dog with Calf Stretch
Groin Stretch
Infant Squats
Specific Warm-up
10 Back Squat @30-40%
10 Lying Leg Raises
8 Back Squat @40-50%
8 Lying Leg Raises
6 Back Squat @50-60%
6 Lying Leg Raises
Strength
Back Squat 1-rep Max
FOCUS:
LFT HVY SHT 💪
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
EMOM 6: 2-3 reps to build in weight, Every 3 minutes for 12 minutes for your max attempts
NO BARBELL OPTION:
Double DB Lunges 6x8 (4 each leg)
Front Planks 6x30 seconds
WORK/REST RATIO: Every 3 minutes for 18 minutes, do both movements
WOD Prep
2-3 Rounds
1 Rope Climb
5 Thrusters
WOD:
For Time
4 Rope Climbs
21 Thrusters @95/65
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Muscle Burn
Muscle fatigue will be the limiting factor
STRATEGY:
Focus on getting your foot clamp as high as you can to be efficient on the Rope Climbs
A slight pause at the top of each Thruster allows you to better manage your heart rate
ROPE CLIMB MODIFICATIONS:
21/15/9 MB Slams
21/15/9 KB Upright Rows
BEGINNER: One of the Modifications from the notes, 45/35
SCALED: Half or 3/4 Rope Climbs or on of the Modifications in the notes, 75/55
Rx+: 115/80
Comp: Legless, 115/80