0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-35:00 Cardio + Core
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
Standing Tricep Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Groin Stretch
Pigeon Stretch
Inchworms
Specific Warm-up
3 Rounds
30 seconds easy pace Machine of your choice
15 seconds Transition
30 seconds Heavy Object Hold
45 seconds Rest
Cardio + Core
5 Rounds
1 minute Max Distance Row, Ski or Bike
30 seconds Rest/Transition
1 minute Max Distance Heavy Object Carry
30 seconds Rest/Transition
SCORE:
This is really a more “for quality” thing, but the score is total meters, so make sure you measure out the carry in meters if you are having people track a score
EQUIPMENT CONSIDERATIONS:
Two people can share a Row , Ski or Bike, start one on the Row/Ski/Bike and one on the Carry then switch
HEAVY OBJECT:
This could be a Yoke, Sandbag, Heavy D-Ball, Atlas Stone, Double KB/DB, Sled Push/Pull…be creative, have fun, carry something heavy
Outside or Inside as needed, mark off zones if inside
WOD Prep
2-3 Rounds
6 No Jump Burpees
8 Toes to Bar
10 Double Unders/Single Unders/Plate Hops
WOD:
5 Rounds For Time
10 No Jump Burpees
15 Toes to Bar
20 Double Unders
SCORE: Rounds + Reps
PACE GOAL: 9:00-11:00
FEEL:
Send it and see what happens
T2B will be the limiting factor
STRATEGY:
Push the pace on Burpees
Break early in order to maintain consistency across all rounds on T2B
Unbroken on Dubs
BEGINNER: Lying Leg Raises, Line Hops
SCALED: Hanging Straight Leg Raises or MB Sit-ups, 30 Single Unders or Plate Hops
Rx+: T2B and Dubs must be unbroken