0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Cardio Core

25:00-32:00 Cardio Core

32:00-45:00 Transition to Endurance

45:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Lying Glute Stretch

Glute Bridges

Seated Groin Stretch

Kneeling Hip Flexor Stretch

Walking Straight Leg Marches

Specific Warm-up

2-3 Rounds

30 seconds Row

30 seconds Rest

30 seconds Sit-ups

30 seconds Rest

Cardio Core Challenge

1,000/800m Row

100 AbMat Sit-ups

FOCUS:

• Beat those times from Week 1!!

EQUIPMENT CONSIDERATIONS:

• 12 minutes is long enough to have people share the rower, this also allows some extra rest time before the WOD

Endurance Prep

2-3 Rounds

10 Plate Hops

8 Wall Balls

6 Russian KB Swings

Endurance:

For Time

100 Plate Hops

50 Wall Balls @20/14

50 Russian KB Swings @53/35

SCORE: Time

PACE GOAL: 8:00-10:00

FEEL:

• Zero to 💯 real quick

• Heart rate immediately goes up with Dubs, hard to breathe and leg burn with Wall Balls, survival on the swings

STRATEGY:

• Go for big sets each time you begin on Plate Hops

• Try to do no more than three sets on Wall Balls, challenge yourself for higher rep sets

• Hang on for dear life and try to keep swinging that thang 😁

BEGINNER: 80 Line Hops, 40 MB Thrusters @10/8, 40 Russian KB Swings @26/18

SCALED: 14/10, 35/26

Rx+: 70/53