0:00-15:00 General Warm-up
15:00-25:00 Technical Work
25:00-35:00 Transition to WOD (warm-up all three movements)
35:00-53:00 WOD
53:00-60:00 Cool-down
General Warm-up
3 rounds
3-5 each way Iron Crosses
20-30 seconds each side Forearm Stretch
5-10 each side Thread the needle
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Pigeon Stretch
3-5 Inchworms
Technical Work
2-3 Sets of 3-5 Reps of 2-position Clean High Pulls (VIDEO)
2-3 Sets of 3-5 Reps of Slow Power Cleans (VIDEO)
MANAGEMENT
empty barbell or light weight
do at least on set on command of each movement
2-position: start on the ground, say “1” they move to the knee, say “2” they move to the high hang or launch position, say “go” they complete the high pull…don’t be afraid to hold in positions to coach them on their positions
Slow: start on the ground, this is a slow 4-count, as you count they slowly move to the knee to the high hang or launch in a continuous manner, once you get to 4 they complete the power clean
WOD Prep
3-5 Rounds
5 Deadlift (build to starting weight
5 Bench Press (build to starting weight)
5 Power Cleans (build to starting weight)
WOD:
“Interval Linda”
3 Rounds For Reps
1 minute Max Rep Deadlift @1.5 x bodyweight
1 minute Rest/Transition
1 minute Max Rep Bench Press @bodyweight
1 minute Rest/Transition
1 minute Max Rep Power Cleans @75% of bodyweight
1 minute Rest/Transition
EXAMPLE:
If you weigh 200#, this would be a 300# Deadlift, 200# Bench Press and 150# Power Cleans
RETEST:
We last did this on 2/17/25
SCORE: Reps
PACE GOAL: It’s been a little over 10 months, crush those scores from February
MANAGEMENT:
This is the named workout “Linda” with the format changed so that it can be done in class with large groups
Teams of 3, get out 3 barbells…woman can use a men’s barbell for bench if needed
Have a row of barbells for Deadlift
Have a row of barbells for Power Cleans
Benches in the racks
One partner starts on Deadlift, one partner starts on Bench Press, one partner starts on cleans
After the first minute they have they next minute to transition to the next lift and change weight if needed, go in order…Deadlift to Bench Press, Bench to Cleans, Cleans to Deadlift
EQUIPMENT CONSIDERATIONS:
Creativity can allow for a very fun class atmosphere so I would encourage you to try this, but if you do not have enough barbells or you feel this format and set-up are too confusing then change the Deadlifts to Heavy Russian KB Swings, the Bench Press to Single DB Bench Press (switch hands as needed, try to get an even amount on each side), Keep the Power Cleans
Whatever you did on 2/17/25, repeat today
FEEL:
Heavy Burn
These should be heavyish weights moving for a moderate to high amount of reps
STRATEGY:
Single reps on Deadlift and Power Cleans as needed
Rack the barbell on Bench Press as needed
BEGINNER: Russian KB Swings, Single DB Bench Press, KB Upright Rows
SCALED: choose a weight that allows for 10+ reps each minute on each movement, but no more than 20