0:00-15:00 General/Specific Warm-up
15:00-17:00 Transition to Technical Work
17:00-25:00 Technical Work
25:00-31:00 Transition to WOD
31:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Front Rack Stretch
Up Dog
Hip Openers
Samson Stretch
Technical Work
2-3 sets of 3-5 reps
Quick Clean (VIDEO)
Slow Squat Clean (VIDEO)
MANAGEMENT:
Light weight or empty barbell
Solid, dead stop pause in the quick clean before dropping, focus on rolling around the bar dropping quickly, race the barbell to the bottom
Go slower than you think on the slow squat cleans, focus on each position as you come up then carry over the previous drill to chase the barbell to the bottom
Go through at least one set of each on command
WOD Prep
2-3 Rounds
2 Squat Cleans (build in weight)
Pull-up Complex: 1 Strict + 2 Chest to Bar + 3 Chin over Bar
10/6 Calorie Bike
WOD:
For Time
25/17 Calorie Bike Buy-in
6 Rounds
2 Squat Cleans @135/95
4/3 Strict Pull-ups
—2 minutes rest/plate change—
25/17 Calorie Bike Buy-in
6 Rounds
2 Squat Cleans @155/105
4 Chest to Bar Pull-ups
—2 minutes rest/plate change—
25/17 Calorie Bike Buy-in
6 Rounds
2 Squat Cleans @165/115
4 Pull-ups
SCORE: Time (includes rest)
PACE GOAL: 20:00-24:00
FEEL:
Interval Sprints
The bike will increase your heart rate and build some leg burn that will challenge your ability to stay consistent on the squat cleans and pull-ups
2 minutes should allow just enough recovery to push the pace again
The third round will also have a good amount of muscular endurance fatigue
STRATEGY:
RPE of 7-8 on the bike, don’t blow yourself up, but you still need to move at a challenging pace
Steady singles all the way through on the squat cleans
Try to stay unbroken on the pull-ups
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes, here are the prioritized options
An option that is a bit challenging is to have two people share a bike and have the second person start 2 minutes later. This should give the first person time to get their bike done before the second person would start. With the two minutes rest between rounds that would allow this to work throughout
We have row and running over the next few days so I would not make those an option, but if you absolutely have to then it would be a 300-400m run outside, 200-300yd shuttle inside or a 25/20 Calorie Row
PARTNER OPTION:
Split all reps as needed, this could allow some people to do the Rx movements, but in less volume
BEGINNER: Alt. EMOM 20: M1: 10/7 Calorie Bike, M2: 15 Air Squats, M3: 10 Ring Rows, M4: Rest
SCALED: 95/65, Hardest version of a pull-up you can do each round, 115/80, 135/95
Rx+: 155/105, Strict Chest to Bar Pull-ups, 165/115, Strict Pull-ups, 185/125, Chest to Bar