0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (forward/backward/side to side)
Wall Scap Slides
Straight Arm Shoulder/Bicep Stretch on Rig
Standing Tricep Stretch
Child’s Pose
Specific Warm-up
3 Rounds
20yd Double KB/DB Overhead Carry (10yd zones)
10 Double KB/DB Bent Over Rows
Strength
Strict Press
8x2 @80-90%
Barbell Bent Over Rows 3x10
FOCUS:
Heavy doubles to build strength for the 1-rep max in week 6
Bent Over Rows to balance push/pull ratio for back strength and shoulder health
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 1:30 for 12 minutes for the Strict Press, EMOM 3 for the Rows
WOD Prep
2 Rounds
3 Deadlift
6 Box Get Overs
9/6 Calorie Bike
WOD:
4 Rounds For Time
6 Deadlift @185/125
12 Box Get Overs @30/24” (VIDEO)
—Cash-out—
25/17 Calorie Bike
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Zero to 100
Pushing through high heart rate
STRATEGY:
Unbroken on the Deadlift
Steady pace on the Box Get Overs
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes you can either stagger the start by 2-3 minutes or add a machine of your choice:
Row or Ski would be 30/24 Calories
BEGINNER: 95/65, Bench Get Overs, 20/14 Calorie Bike
SCALED: 155/105, 24/20”
Rx+: 225/155
COMP: 275/185, 30/20 Calorie Bike
March Madness