0:00-8:00 General Warm-up
8:00-15:00 Explanation of WOD Prep and WOD
15:00-17:00 Transition to WOD Prep
17:00-23:00 WOD Prep
23:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Lying Knees Side to Side
10 Glute Bridges
5 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 reps of 5 seconds each of Up Dog to Child’s Pose
10yd Lunge and Reach Overhead
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
10yd Burpee Broad Jump
—then—
2 Rounds
10 American KB Swings
10 KB Goblet Squats
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the workout
WOD Prep
Alt. EMOM 6
M1: 100m Run/20m Sled Push
M2: 6-10 Pull-ups
M3: 2-4 Hang to Overhead
MANAGEMENT/FOCUS:
Great time to help members with their technique on Pull-ups and Hang to Overhead
Do one of the cardio things in Round 1 and the other in Round 2
Build in weight on the Hang to Overhead
WOD
“Three’s Company”
Teams of 3 For Time
120 Pull-ups
2,400m Run
120 Barbell Hang to Overhead @115/80
1,200m Sled @90/35
SCORE: Time
GOAL: tough to predict with these movements…30:00-35:00 would be my guestimation, select a cap if you want
PACE: Interval Mindset…it will be a grind, but the work to rest ratio should be just enough to keep pushing
FOCUS/STRATEGY:
FLOW: one person working, two people resting
Yesterday was partner and a good amount of volume, so team of 3 should be challenging and a good push, but not destroy your body…in theory 😁
If you have a number that doesn’t allow exact teams of 3 I would do a team(s) of 4 to make it work with two people shadowing each other rather than making it a partner unless they are very advanced, but again like yesterday, I would be mindful who you allow to do that
Pull-ups: 5s or 10s and rotate through…120 total, 40 each person
Run: 200s is probably best, 400s would be a lot of rest, but it is all about how hard you push during your run, the goal is to push hard during you run then recover, work to rest should be roughly 1 to 2…2,400m total, 800m each person
Barbell Hang to Overhead: 5s or 10s and rotate through…120 total, 40 each person…Hang Power Snatch or Hang Clean & Jerk
Sled: two options I would recommend, inside and mark off 10m, do conga line style, partner 1 then 2 then 3 then back to the beginning…1,200m total, 400m each or…push the sled outside, everyone walks along with the person pushing, switch as needed until you complete 1,200m
WEATHER CONSIDERATIONS:
If you cannot run outside then I would do a shuttle, maybe like 900yds total 300yds each
We have already used the other machines, but if you need to Row or Ski then do so
EQUIPMENT CONSIDERATIONS:
You could have half of the teams do the workout as is and other teams start on Hang to Overhead, then Sled, then Pull-ups, then Run…at my gym we have three sleds so this would allow up to 18 people (6 teams) share the sleds
SLED MODIFICATIONS:
If you don’t have sleds or not enough to share then here are some options:
Broad Jumps…I would cut the distance to 600m total, 200m each
We did Burpees on Wednesday, but if want to you can Burpee Broad Jumps and I would cut the distance to 300m total, 100m each
We did a DB Carry on Monday, but you could also do a heavy object carry and cut the distance to 900m total, 300m each or 600m total, 200m each depending on the objects being carried
NO BARBELL OPTION:
Single DB Hang to Overhead: just like the Barbell, this could be Hang Snatch or Hang Clean & Jerk
BEGINNER: 75/55 or No Barbell Option, no weight on sled
SCALED: 95/65, 45/no weight on sled
Rx+: 135/95
Comp: 155/105