0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-35:00 Cardio
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Glute Stretch
Glute Bridges
Banded Pull Aparts
Banded Good Mornings
Bar Hang on Rig
Specific Warm-up
2 Rounds
250/200m Row
10 Supermans
Cardio
Every 5 minutes for 15 minutes
500/400m Row
FOCUS:
Interval based conditioning
This should be an RPE of 8-9, not quite a full send but close
There is time for two people to share a rower
This should be 2:00 or less, cut down the distance if needed
EQUIPMENT CONSIDERATIONS:
If you need three people to share a rower then change this to 300/240m Row
WOD Prep
3 Rounds
10 Double Unders/Plate Hops/Single Unders
Power Clean + Hang Power Clean
WOD:
Every 2 minutes for 12 minutes
30 Double Unders
Build to Heavy Complex: Power Clean + Hang Power Clean
SCORE: Weight
PACE GOAL: Complete the Double Unders in 45 seconds or less
FORMAT:
Once you complete the Double Unders you will have the remainder of the 2 minutes to complete the complex
You can make multiple attempts of the complex, but most likely will get one solid attempt
The weight can move up or down
As long as you begin the lift before the end of the 2 minutes you may finish it
FEEL:
Heavy lifting with increasing heart rate
Grip fatigue may be a factor for some in the later rounds
STRATEGY:
Be ready for Double Unders right at the beginning of the 2 minutes so you can have as much time as possible for the complex
You will most likely only have 6 total attempts so make sure first 3 or challenging but weights you are very confident you can complete the complex with
Once you get into rounds 4-6 its time to FAFO :)
BEGINNER: Alt. EMOM 12: M1: 30 Line Hops, M2: 10 KB RDLs, M3: 10 Barbell Bent Over Rows
SCALED: 40 Single Unders or 30 Plate Hops