0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-48:00 Endurance
48:00-60:00 GO BEYOND Accessory Work (optional)
48:00-60:00 Cool-down
General Warm-up
3 Rounds
PVC Lat Stretch
PVC Good Mornings
PVC Figure 4s
Thread the needle
Endurance Prep
2-3 Rounds
10 Russian KB Swings
8 Box Jump Overs
4 Single KB Hang Squat Cleans (build to Endurance weight)
2 Synchro Burpees
Endurance:
Partner 2 Rounds For Time
100 Russian KB Swings @53/35
80 Box Jump Overs @24/20”
40 Single KB Hang Squat Cleans
20 Synchronized Burpees
PACE GOAL: 22:00-28:00
STRATEGY:
split all reps besides burpees as needed
recommend 10s on the swings, 4s or 8s on the BJO, 10s on the squat cleans
chest must be on the ground at the same time, breathe and move
BEGINNER: 26/18, 16/12” (find a height you can jump on even if that is stacking plates), front squats 75/55, split up downs
SCALED: 35/26, 20/16”, 115/80
Rx+: 70/53, Box Clear Overs 24/20”
COMP: 90/70, 30/24”
GO BEYOND Accessory Work
100m Team Tire Flip Race
*as many people as you want on a team, one or multiple people flipping
or
1 mile Team Sled Drag Race
*moderate weight on the sled, as many people as you want on a team, switch as needed
or
Actually do some stretching after the workout :)