0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-32:00 Accessory Work
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Pull Aparts
Banded Tricep Stretch
Banded Lat Stretch
Banded Overhead Squats
Hang From Rig
Specific Warm-up
2-3 Rounds
10 Single DB Curl to Press (5 each arm)
30 seconds Side Plank (15 seconds each side)
Accessory Work
Double DB Reverse Flys 4x8
Ring Dips 4x8
Plate Russian Twists 4x20
FOCUS:
Back, Triceps and Core Strength
Scale to band or bench dips if needed
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Flys, M2: Dips, M3: Twists
WOD Prep
2-3 Rounds
5 Bottom Half Burpees
3 Deadlift
30 second KB Hold (15 seconds each hand)
WOD:
AMRAP 13
10 Bottom Half Burpees (VIDEO)
5 Deadlift @225/155
100m Single KB Farmer’s Carry @53/35
SCORE: Rounds + Reps
PACE GOAL: 5-6 Rounds
FEEL:
Interval Strength Training
Muscle Burn
Heart rate will elevate on Burpees, Grip on Deadlift and Carry
STRATEGY:
Steady pace on Bottom Half Burpees
Unbroken on Deadlift
Switch hands as needed on the Carry
WEATHER CONSIDERATIONS:
100yd Carry inside if needed because of weather
BEGINNER: 135/95, 26/18
SCALED: 185/125, 35/26
Rx+: 250/145, 70/53
Comp: 275/185, 88/62