0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Child’s Pose
Pigeon Stretch
Wall Quad Stretch
Specific Warm-up
3 Rounds
20 Russian Twists (10 each way)
Kneeling Hip Flexor Stretch
Core Challenge
12-minute time block
Work to the heaviest 3-rep DB Sit-up (VIDEO)
FOCUS:
Retest from Week 1
MEMBER SPECIFIC:
See the video, feet are anchored under heavy DBs or a partner can stand on your feet, DB is behind your head
Use this formula to calculate your 1-rep max, if you can do a DB Sit-up with approx. 20% of your bodyweight then you should have the strength to do Toes to Bar
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = estimated max
Once you get your estimated 1-rep max, divide that by your bodyweight to see what % it is
WOD Prep
2 Rounds
250/200m Row
10 Thrusters
5 Pull-ups
100m Run
WOD:
“Jacki Fun Run”
For Time
1,000m Row
50 Thrusters @45/35
30 Pull-ups
800m Run
PACE GOAL: 12:00-14:00
FOCUS:
Retest from Week 1
STRATEGY:
Solid pace on the row, about 90% effort, need to have energy to keep pushing the rest of the workout
A lighter weight than usual on a movement isn’t always a good thing, there are less reasons to put the bar down :) go for big sets
Push for as few as sets as possible on pull-ups
Empty out whatever you have left on the run
EQUIPMENT CONSIDERATIONS:
Stagger the start if needed because of rowers
BEGINNER: 500m Row, 50 Air Squats, 30 Ring Rows, 400m Run
SCALED: banded pull-ups or if you have enough rowers you can do 2 Rounds and cut everything in half, this would be for those who can do pull-ups but 30 would really slow them down
Rx+: 75/55, Chest to Bar Pull-ups
GO BEYOND Accessory Work
50 DB Push-up to Row (25 each side) @50/35 (VIDEO)