0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Cardio Core
25:00-35:00 Cardio Core
35:00-45:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
3-5 reps of each Up Dog to Down Dog
20-30 seconds each side Calf Stretch on Rig
Specific Warm-up
2-3 Rounds
30 seconds Row
30 seconds Rest
30 seconds Sit-ups
30 seconds Rest
Cardio Core Challenge
1,000/800m Row
100 AbMat Sit-ups
FOCUS:
Retest from 9/25/25
Send it!
EQUIPMENT CONSIDERATIONS:
15 minutes is long enough to have people share the rower, this also allows some extra rest time before the WOD
WOD Prep
2-3 Rounds
8 Single DB Lunges
6 Single DB Hang to Overhead
WOD:
For Time
50 Single DB Lunges @50/35
50 Single DB Hang to Overhead
SCORE: Time
PACE GOAL: 6:00-8:00
FEEL:
Zero to 💯 real quick
Legs and Lungs'
This shorter time frame gives you plenty of rest before you need to start after the Cardio Core Challenge and we had a long one yesterday and will again tomorrow
STRATEGY:
Send it
Try to stay unbroken on Lunges
Switch hands when needed on the H2OH: Hang Snatch or Hang Clean & Jerk
BEGINNER: No weight on Lunges, 25/15
SCALED: 35/20
Rx+: 70/50