0:00-15:00 General/Specific Warm-up
15:00-17:00 Transition to Core Work
17:00-27:00 Core Work
27:00-32:00 Transition to Endurance
32:00-57:00 Endurance
57:00-60:00 Cool-down
General Warm-up
3 Rounds
Thread the Needle
Pigeon Stretch
Iron Crosses
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Calf Stretch on Rig
Core Work
Supermans 5x12
Weighted Planks 5x30 seconds (VIDEO)
OTHER MOVEMENT OPTIONS:
Seated Good Mornings in place of Supermans 5x8 (VIDEO)
Landmine Rotations in place of planks 5x12 (6 each way, VIDEO)
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Supermans, M2: Planks
Endurance:
“Fools Rush In”
AMRAP 25
5 Barbell Bent Over Rows @95/65
5 Push-ups
5 KB Goblet Squats @53/35
400m Run
*add 5 reps each round on rows, push-ups and squats
SCORE: Reps (run counts as 8 reps, 1 rep for every 50m)
*see chart to help with total reps
PACE GOAL: Breathe, move, enjoy fitness
FEEL:
Deep Burn
For the rounds of 5,10 and 15 it will seem like a lot of running, that will change in the next round
As the you get into the round of 20 the muscle fatigue will set in begin to cause you to break up the reps multiple times
Try to find a rep scheme within each movement that allows quality reps and short rest
STRATEGY:
The title is very fitting for this format…it is easy in an ascending rep workout to come out way too hot and then fall off bad…don’t be a fool and rush in :)
Once you get past the round of 10 I would break up the reps earlier than you think to try and maintain a good pace throughout
Breathe and move on the run, this should be an active recovery pace. Your muscles will need the break
WEATHER CONSIDERATIONS:
I would stick with a run even if it needs to be a 300-400yd shuttle. Row, Ski or Bike will significantly increase the muscle fatigue for the rows, push-ups and squats
SCALED FORMAT CHANGE:
Break up the rows, push-ups and squats however you want each round
For example: in the round of 15 you could do 3 rounds of 5 reps each then the run
PARTNER OPTION:
Change the reps for rows, push-ups and squats to 6 and increase by 6, split reps as needed with partner
400m Run can be split as well
BEGINNER: Alt. EMOM 24: M1: 10 Ring Rows, M2: 10 Knees or Hands Elevated Push-ups, M3: 10 Air Squats, M4: 100m Run
SCALED: 75/55, Knees or Hands Elevated Push-ups, 35/26 and/or scaled format option listed in notes
Reps Chart:
*finishing all reps + run
Round of 5 = 23
Round of 10 = 61
Round of 15 = 114
Round of 20 = 182
Round of 25 = 265
Round of 30 = 363