0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-32:00 Cardio +Core
32:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Hamstring Stretch
Lying Quad Stretch
Pigeon Stretch
Child’s Pose
Specific Warm-up
1 Round
20 Russian Twists (10 each way)
10/8 Calorie Row
10/7 Calorie Bike
Cardio + Core
Alt Every 2 minutes for 12 minutes
40 Russian Twists (20 each way)
30/24 Calorie Row
20/14 Calorie Bike
SCORE: slowest time for each movement/machine
FOCUS:
High intensity, interval fitness to improve your engine (ability to sustain a higher intensity longer)
Core strength endurance, use a challenging weight with a plate, MB, DB or KB
EQUIPMENT CONSIDERATIONS:
You can start people on different stations and rotate through, you will do each station twice
If you don’t have enough of one machine, you can take one out which would make it so you do 3 sets of each movement or add Ski as a 25/20 option
WOD Prep
2-3 Rounds
3 Chest to Bar Pull-ups
3 Handstand Push-ups
100m Run (or shuttles)
WOD:
AMRAP 15
6 Chest to Bar Pull-ups
6 Handstand Push-ups
100m Run
SCORE: Rounds + Reps
PACE GOAL: 9-11 Rounds
FEEL:
Delayed Burn
Go slower than you think in the beginning, taking and extra few seconds before you get on the bar or up for HSPU, then settle into this pace.
Rounds 1-4 should feel pretty good, every couple rounds after this the fatigue will start to set in
The time it takes to complete the C2B and HSPU should be similar to the 100m run
STRATEGY:
In weeks 1-3 we started with 4 Chest to Bar then moved to 8 chin over bar then 10 chin over bar, now we come back down in reps and try to level up again.
Handstand Push-ups we had a workout with 4 reps, now we bump up to 6 and try to stay unbroken
Stay unbroken as long as you can on both movements, but with chest to bar being a more difficult level, try to keep it in no more than 3 sets with quick rest
Steady pace on the run, 45 seconds or less
WEATHER CONSIDERATIONS:
If it is too cold or the weather is bad then you can modify to a 100yd shuttle, 10yd zones
Machines wouldn’t be the best to sub in here because the row will affect the C2B and Ski will affect the HSPU, Bike could be possible but will provide a much different stimulus than running
SCALING FORMAT CHANGE:
If someone can do C2B and HSPU, but 6 is too many then change to 3 C2B, 3 HSPU, 3 C2B, 3 HSPU, 100m Run, this will affect the pace goal because of more transitions but allows them to do all the reps of the Rx movement
BEGINNER: KB Upright Rows, Double DB Strict Press
SCALED: Chin over bar, banded pull-ups, 6 heavy KB upright rows, Modified HSPU or Double DB Strict Press or format change mentioned above
Rx+: Bar MU, Deficit HSPU @4/2”
Comp: Ring MU, Strict HSPU
JACKEDuary Day 1
Barbell Back Rack Step-ups 4x10 (5 each leg)