0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-17:00 Transition to Accessory Work
17:00-27:00 Accessory Work
27:00-29:00 Put away KBs, get out Ropes
29:00-34:00 Explanation of WOD, good reminders on Foot Clamp for Rope Climbs
34:00-35:00 Transition to WOD Prep
35:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Lying Knees side to side
5 each way Scorpions
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds Seated Groin Stretch
5 each way Seated Hip Openers
—then—
2 Rounds
20 Shoulder Taps
10 KB RDLs
MANAGEMENT/FOCUS:
Getting the KBs out for the second section should help with the transition to the Specific Warm-up
Specific Warm-up
3 Rounds
8 American KB Swings
30 seconds Side Plank (15 seconds each side)
MANAGEMENT/FOCUS:
American Swings get the hips and shoulders loose
This allows people to share KBs if needed, start on different movements and alternate back and forth
Recommend doing a warm-up set every 2 minutes
Accessory Work
Complex: 5 sets, 8 KB RDLs + 6 KB Upright Rows
Single KB Overhead Walk 5x20yds (10yds each arm)
FOCUS:
Today's accessory work has a focus on Deadlift and Shoulder Strength…the complex will help build posterior chain, grip, traps and bicep strength…the overhead walk helps with core and shoulder stability
DBs can be used as well if needed because of class size
Complex: use the same KB for the entire complex, two hands on one KB for both movements, complete the 8 RDLs then go immediately into the Upright Rows, focus on quality reps
Overhead Walk: arm locked out and right next to your ear, core braced, slow and steady walk for 10yds then switch hands to come back the 10yds
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10: M1: Complex, M2: Overhead Walk
WOD Prep
3 Rounds
10 Double Unders/Single Unders/Plate Hops
5 Burpees
1 Rope Climb
MANAGEMENT:
Round 1: half rope climb, Round 2: 3/4 rope climb, Round 3: full rope climb
Good time to help members with their efficiency on their foot clamp
Recommend doing a warm-up round every 2 minutes
WOD
4 Rounds For Time
30 Double Unders
1 Rope Climb
10 Burpees
1 Rope Climb
SCORE: Time
GOAL: 10:00-12:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Double Unders: go for big sets, relax your shoulders, quick wrists, keep your hands slightly in front of your body and your hands near your sides (the wider they get the “shorter” the rope gets)
Burpees: breath, move, force yourself to drop, repeat
Rope Climbs: as always, focus on the efficiency of your foot clamp, the higher you can get your feet up to clamp the less pulls it takes to get to the top
ROPE CLIMB MODIFICATION OPTIONS:
If you do not have enough ropes or choose not to do them, here are some options…
1 Turkish Get-up, right hand the first rep, left hand the second rep
30 Double Unders, 20 MB Slams, 10 Burpees…this could probably stay at 4 rounds, maybe go to 5
30 Double Unders, 20 AbMat Sit-ups, 10 Burpees…this should probably go to 5 rounds
BEGINNER: 4 Rounds: 30 Line Hops, 20 Abmat Sit-ups, 10 Half Burpees
SCALED: Single Unders, Half or Three Quarter Rope Climb or one of the modifications
Rx+: First Rope Climb Legless, Second one Regular
Comp: Both Legless