0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-57:00 WOD
57:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Forearm Stretch
Front Rack Stretch
Up Dog to Down Dog
Samson Stretch
Walking Hip Openers
Mountain Climbers
WOD Prep
2-3 Rounds
2 Hang Power Cleans + 2 Front Squats
4 AbMat Sit-ups + 4 Burpees
6 Single KB Box Step-overs
8/5 Calorie Bike
WOD:
“Double Trouble”
Alt. Every 4 minutes for 32 minutes
M1: 20 Hang Power Cleans + 20 Front Squats @95/65
M2: 25 AbMat Sit-ups + 25 Burpees
M3: 30 Single KB Box Step-overs @53/35, 24/20”
M4: 35/22 Calorie Bike
SCORE: 4 scores, Slowest time for each section
PACE GOAL: Send it and see what happens
FORMAT:
Complete the movements/reps listed, rest for the remaining the 4 minutes
I would cap each section at 3:30 so they at least get some rest and it gives time for transition…unless it is round two and it is the last couple movements where they could still make the time each time
If capped, the score would be 3:30 + any reps not completed
FEEL:
Hard intervals with a mix of Cardio and Strength
Heavy legs
STRATEGY:
Push hard, go for big sets on the Hang Power Cleans, Front Squats, Sit-ups, Burpees and Box Step-overs
The KB instead of DB on the Box Step-overs is on purpose…it’s harder to hold in a comfortable spot as opposed to putting a DB on your shoulder or behind your neck
The Bike can be such a trap…full send and you might not be able to do anything the second time through these movements…hard pace, but not all out on Round 1, whatever you got left on Round 2…the slowest round might not be what you think 😈
EQUIPMENT CONSIDERATIONS:
4 people could share one Bike, start people at different stations and rotate through
Rotate in the order they are listed
NO BARBELL OPTION:
20 Heavy Russian KB Swings + 20 KB Goblet Squats
BEGINNER: 20 reps of everything, No Barbell option for Cleans/Front Squats, Half Burpees, 26/18 or no weight on Step-overs, lower box if needed, 20/14 Calorie Bike
SCALED: 75/55, 35/26, lower box if needed
Rx+: 115/80, 53/35
Comp: 135/95, 70/53