0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Pull Aparts
Banded Tricep Stretch
Banded Lat Stretch
Thread the Needle
Wall Scap Slides
Specific Warm-up
3 Rounds
5 Pause Push-ups
3 Negative Pull-ups
Strength
Pause Bench Press 10x1 @75-85%
Weighted Strict Pull-ups 10x1
FOCUS:
Yes, I know we did Pull-ups yesterday, today is low volume, you will be fine 😁
Solid 3 count on the pause, this helps increase time under tension and “starting strength”, pushing from a dead stop instead of using stretch reflex
We take a break on building volume for one week on Pull-ups and try to add weight or get our first Strict Pull-up
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do both movements every 1:10
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 6x6 (3 each arm), they DBs start in the up position, one at a time alternate on the press for 6 total, 3 each arm
Ring Rows 6x12
Do an Alt. EMOM 12
WOD Prep
2-3 Rounds
10/8 Calorie Row
8 AbMat Sit-ups
6 Burpees
WOD:
AMRAP 13
20/16 Calorie Row
15 AbMat Sit-ups
10 Burpees
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Push and Pray
The Sit-ups will be the only spot that feels like your heart rate will come down
STRATEGY:
RPE of 8-9 on the Row, hard but not max effort
Steady pace on the Sit-ups and Burpees
EQUIPMENT CONSIDERATIONS:
We ran yesterday so that would not be ideal
You could have two people share one rower and have one do Burpees, then Sit-ups then Row
Ski is another good option
20/14 Calorie Assualt/Echo Bike
BEGINNER: 15/12 Calorie Row, 10 Sit-ups, 5 Burpees