0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Skill Work
20:00-30:00 Skill Work
30:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Scorpions
Thread the Needle
Infant Squats
Skill Work
5 minute coaching block to review the levels and what movement each level is doing
EMOM 5: skill work
Level 1: Does not yet have the strength to do a pull-up, strengthening the muscles needed for pull-ups will be the most beneficial thing for this group, there is not a drill in the world that will be beneficial if they do not have the strength required for a pull-up
8 Double DB Curls
Level 2: Those that can do 9 or less unbroken kipping/butterfly pull-ups, this will help them warm-up for the workout and their efficiency in the workout
Kipping: Kip swing to multiple pull-ups (no more than 3, VIDEO)
Butterfly: Reverse Bicycle Pulls (VIDEO)
Level 3: Can do 10+ unbroken kipping/butterfly pull-ups, this will serve as a good warm-up for the workout
2 Pull-ups + 3 Push-ups + 4 Air Squats
WOD:
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
SCORE: Rounds + Reps
PACE GOAL: 14-18 Rounds
FEEL:
Strength Endurance
As the rounds add up muscle fatigue will be the limiting factor
STRATEGY:
Unbroken on the Pull-ups
No more than two sets on Push-ups
Steady pace on the Squats
SCALED FORMAT CHANGE:
For those that can do pull-ups, but will get slowed considerably, then change to 3/6/9 reps
BEGINNER: Ring Rows, Knees or hands elevated push-ups
SCALED: Banded Pull-ups, Knees or hands elevated push-ups
March Madness