0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-30:00 Cardio
30:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Down Dog with calf stretch
Lying Hamstring Stretch
Lying Quad Stretch
Samson Stretch
Specific Warm-up
3 Rounds
12 Calf Raises
24 Mountain Climbers
Cardio
Every 2 minutes for 10 minutes
200m Run
FOCUS:
Interval based conditioning
Work to Rest Ratio should be pretty similar
The run should take no longer than 1:15
WEATHER CONSIDERATIONS
If the weather is bad or too cold then change to machine of your choice for 1 minute of work and 1 minute of rest for 5 rounds
WOD Prep
3 Rounds
4,6,8 reps
Wall Balls
Pull-ups
*Round 1 is 4 reps, Round 2 is 6 reps, etc.
WOD:
Every 3 minutes for 15 minutes
12 Wall Balls @20/14
12 Pull-ups
*add 2 reps each round
*you may break up however you want
SCORE: Reps
PACE GOAL: If you complete all reps for all rounds that is 80 reps each, so a score of 160
FORMAT:
If you cannot complete all of the reps within the time frame, just complete as many as you can, if you do Wall Balls @20/14 and pull-ups it is still an Rx score, but just not all 160 reps
FEEL:
Full body muscle burn
Heart rate will elevate especially in the last couple rounds, but muscle fatigue will be the limiting factor
STRATEGY:
How you break it up will depend on how you are at pull-ups
Find a strategy that allows as few of transitions between the two movements as possible
If your strategy goes out the window then change it however needed to complete the reps
BEGINNER: MB Thrusters @10/8, Ring Rows
SCALED: 14/10, Jumping Pull-ups
Rx+: Must complete all of the wall balls before pull-ups
COMP: 30/20, Chest to bar, must complete all of the wall balls before the pull-ups
March Madness