0:00-15:00 General Warm-up
15:00-20:00 Explanation of Skill Work
20:00-30:00 Skill Work
30:00-35:00 Transition to WOD
35:00-57:00 WOD
57:00-60:00 Cool-down
General Warm-up
2-3 Rounds
20-30 second each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 second each side Standing Tricep Stretch
20-30 second each side Lat Stretch on Rig
3-5 each Leg Scorpions
20-30 second Hold Child’s Pose
3-5 Inchworms
Skill Work/WOD Prep
Alt. EMOM 10
Pull-ups: 2-3 Negatives, 2-3 Kip + Pull or 3-5 Reverse Bicycle Pulls
Handstand Push-ups: 2 Wall Walks, 2 Negatives or 2-3 Pause Kip
EXECUTION:
Think of this as Level 1, 2 and 3 of each movement…the goal is to meet each member at their level for each movement
Demonstrate all of the movements and explain who should be doing what movement during the explanation time listed in the timeline
Pull-ups: Level 1: does not have a pull-up yet, Level 2: has been able to string some together but not efficient yet, Level 3: very efficient at kipping and working on Butterfly or is also very efficient at Butterfly and this will just serve as a warm-up
HSPU: Level 1: has not yet got upside down, can only string a few together, pretty efficient just working on timing and or serves as a warm-up
WOD:
AMRAP 22
Reps: 10,9,8,7,6,5,4,3,2,1 repeating
Bike Calories
Pull-ups
Handstand Push-ups
SCORE: Reps (each time you make it all the way through 10 to 1 of every movement that is 165 Reps)
PACE GOAL: 275+ Total Reps
FEEL:
Accumulated Muscle Fatigue
10 to 1 the first time through should feel pretty good as the reps drop, once you start back at 10 is where the workout really begins 😁
STRATEGY:
RPE of 8-9 on the Bike, the calories should be low enough to keep pushing
Go for big sets the first time through, starting breaking in the second round on the higher reps
Execution: complete 10 calories/reps of each movement, then 9, then 8…down to 1, then start back at 10
Clarification: Yes, the women’s calories are the same…trying to coach people through how the calories are this number and the others are this number would be an absolute circus :)
EQUIPMENT CONSIDERATIONS:
You could possibly share a bike if you have two people are pretty efficient at all these movements
Otherwise Ski would be the next good option since the transition on and off is quick like the Bike
Row would be last since there are a lot of transitions, I would put the straps at a level that you are held down but can get in and out quickly
BEGINNER: Ring Rows, Double DB Strict Press
SCALED: Jumping/Banded Pull-ups, Modified HSPU or Double DB Push Press
Rx+: Chest to Bar, Deficit HSPU @4/2”
COMP: Strict Pull-ups, Strict HSPU