0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10/10 Arm Circles (forward/backward/side to side)
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Calf Stretch on Rig
Inchworms
Specific Warm-up
3 Rounds
4 Tempo Push-ups (3 seconds down, 3 seconds up)
10 Ring Rows
Strength
Tempo Bench Press 3x3 @70-75%, 3x2 @75-80%
Strict Pull-ups 6x4
FOCUS:
Tempo: Solid 3 seconds down, dead stop, full speed back up
We are using Tempo on Bench to get some more time under tension which is good for increasing endurance and muscle size
Building Strict Pull-ups…one more rep each set and one more set…once again, go weighted if you can
Record your heaviest 3 and heaviest 2 for Bench, there is a spot to record pull-ups if you went weighted
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 15 minutes
SCALING:
Negative Pull-ups are a great option (VIDEO)…jump to get chin over the bar, 3-5 second count on the way down
This can also be a time to help those get the proper band and educate on how to select one as the reps increase over this cycle
NO BARBELL/RIG OPTION:
Building off of last week, reps dropping on Bench, try to increase the weight
Double DB Alternating Bench Press 6x8 (4 each arm), they DBs start in the up position, one at a time alternate on the press for 8 total, 4 each arm
Ring Rows 5x12
WOD Prep
2-3 Rounds
10/8 Calorie Row
10 Russian KB Swings
20 Double Unders/Single Unders/Plate Hops
WOD:
For Time
60/48 Calorie Row
60 Russian KB Swings @50/35
120 Double Unders
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Zero to 💯 real quick
Leg and Grip muscle 🔥
STRATEGY:
RPE of 8-9 on the Row, hard but not max effort
Big sets every time you pick up the KB, breathe, try to get your heart rate back down a bit from the Row
Big sets every time on the Dubs, heart rate will be up and grip will be burning, this will challenge your ability to string these together
MODIFICATION OPTION:
For those that can do Dubs, but the big set of 120 would not allow them to do Rx or it would take them forever then you can modify to 2 rounds of 30/30/60 or three rounds of 20/20/40. This is the “Murph mentality”…you are still doing all of the reps Rx but breaking them up.
It is a scaled score, but it can really help people get their skills built up
EQUIPMENT CONSIDERATIONS:
It is a short enough workout that you could stagger the start and start a second group after group one finishes the row
You could also have people share a rower and have one person go backwards (Dubs, Swings, Row)
Ski could work here as well
BEGINNER: 40/32 Calorie Row, 40 Swings @26/18, 80 Line Hops or Plate Hops
SCALED: 35/26, Single Unders or Plate Hops
Rx+: 70/53
Comp: 88/62