0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Forearm Stretch
Front Rack Stretch
Iron Crosses
Up Dog to Down Dog with Calf Stretch
Kneeling Hip Flexor Stretch
Hip openers
WOD Prep
2-3 Rounds
100m Run
5 Pull-ups
3 Squat Cleans
WOD:
“Life Choices”
3 Rounds
200m Run
6/4 Strict Pull-ups
3 Squat Cleans @165/115
2 Rounds
300m Run
12 Chest to Bar Pull-ups
6 Squat Cleans @155/105
1 Round
400m Run
24 Pull-ups
12 Squat Cleans @135/95
SCORE: Time
PACE GOAL: 22:00-27:00 (I would cap at 30:00)
FEEL:
Grindin’ All My Life
The Run will be the only thing that feels like “rest”
STRATEGY:
RPE of 7 on the Runs, this will need to be the time where you try to manage your heart rate and breathing after the pull-ups and squat cleans
Break early on pull-ups with short rest
Singles on squat cleans throughout
WEATHER CONSIDERATIONS:
In case of bad weather, do 100yd, 200yd and 300yd shuttles in place of the Running
Rowing would not be optimal, there is already a lot of pulling with the pull-ups and squat cleans
200/160m, 300/240m and 400/320m Ski could be an option
400m/600m/800m Bike Erg could work as well, will make the squat cleans extra “fun” 😁
BEGINNER: 5 Rounds: AMRAP 4: 100m Run, 10 Ring Rows, 10 Air Squats, 2 minutes rest between AMRAPS, pick up where they left off
SCALED: Hardest version of a pull-up you can do for each segment, 135/95, 115/80, 95/65
Rx+: 185/125, 165/115, 155/105
Comp: 6/4 Bar MU, 185/125, 12/8 Strict, 165/115, C2B, 155/105