0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
3 Rounds
Forearm Stretch
Front Rack Stretch
Standing Groin Stretch
Walking Hip Openers
Walking Straight Leg Marches
Calf Stretch on Rig
Hang from Rig
WOD Prep
3 Rounds
100m Run
5 Lateral Bar Burpees
5 Hang Power Cleans
WOD:
“Mr Myers”
AMRAP 31
200m Run
13 Lateral Bar Burpees
13 Hang Power Cleans @135/95
SCORE: Rounds + Reps
PACE GOAL: 6-7 Rounds
OPTION:
You can also make this a partner workout if you want because it is so long
FEEL:
Cardio weightlifting
Steady Eddy or Betty
STRATEGY:
RPE 6-7 on the Run, this will be the only thing in the workout that can be your “rest”
Steady pace on the Burpees
Should be no more than 3 sets to complete the Hang Power Cleans throughout
WEATHER CONSIDERATIONS:
200yd Shuttle inside if needed, but unless it is very cold or very bad weather I would have them run :)
250/200m Ski can be an option if you did not use it yesterday
You could also do a 100yd heavy object carry, this will definitely change the stimulus and pace goal for the workout
250/200m Row would be an absolute last option since we are doing it on Thursday and Saturday
BEGINNER: Half Burpees, 75/55, would recommend the partner option or three AMRAP 7s with 3 minutes rest between, pick up where you left off
SCALED: 115/80 and/or partner option