0:00-15:00 General/Specific Warm-up
15:00-20:00 Explanation of Skill Work
20:00-29:00 Skill Work
29:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Forearm Stretch
Calf Stretch on Rig
Walking Straight Leg Marches
Lunge and Rotate
Pigeon Stretch
Up Dog Stretch
WOD Prep/Skill Work
EMOM 9
0:00-3:00 10 Bunny Hops with hand position
3:00-6:00 20 Single Unders
6:00-9:00 20 Double Unders or 30 seconds of Double Under Attempts
EXECUTION:
For those that are efficient at Double Unders, this will be a good warm-up for the WOD
For those that can only do a small amount or haven’t got them yet, this is a time to try and get more reps or their first rep
MOVEMENT FOCUS:
Bunny Hops with Hand Position: Small hops in place with hands placed slightly out in front of the body, elbows close to your sides, but not touching your torso, angle of elbows does not change as you jump. Common errors with Dubs are hands coming back behind your body while doing reps or the hands slowly creeping out while doing reps, both of these cause the rope to catch your foot. Another error is moving at the elbow (like your falling off a cliff) instead of moving at the wrist. These are the coaching cues
Single Unders: Here we focus on rhythm, staying relaxed in your shoulders/traps, moving at the wrist
Double Unders: this is the opportunity for those that have them to just warm-up with reps, but most importantly it is a time for those to try and get their first rep or string more together
WOD:
2 Rounds For Time
50 Double Unders
50 AbMat Sit-ups
50 Double Unders
50/40 Calorie Row
—Cash-out—
400m Single KB Farmer’s Carry @53/35
SCORE: Time
PACE GOAL: 18:00-20:00
FEEL:
Grindin’ All My Life
Nothing will be over the top taxing, neither will anything feel like complete rest, breathe and move
STRATEGY:
Go for big sets each time on Dubs, for those that can do some, give yourself 2-3 attempts during each set of 50 to get as many as you can then go to singles to finish
Steady pace on Sit-ups
RPE of 7-8 in Round 1, whatever you got left on Round 2
The carry will feel surprisingly harder than usual…core is fatigued, heart rate is elevated, grip is fatigued, switch hands as needed, but push to just keep moving
WEATHER CONSIDERATIONS:
300yd carry inside if needed because of bad weather
EQUIPMENT CONSIDERATIONS:
We have already had the Bike test and we have a good amount of running so I would try to keep the Row if you can
Ski would be a good option
You could most likely share a rower and have someone start on the row and go up the list of movements
BEGINNER: Line Hops, 30 AbMat Sit-ups, 30/24 Calorie Row, 200m @26/18
SCALED: Single Unders or Plate Hops, 35/26
Rx+: 70/53
Comp: 88/62