0:00-10:00 General Warm-up

10:00-15:00 Explanation of Skill Work

15:00-16:00 Transition to Skill Work

16:00-21:00 Skill Work

21:00-26:00 Explanation of the WOD, make sure they understand the format

26:00-29:00 Transition to WOD

29:00-55:00 WOD

52:00-60:00 Cool-down

General Warm-up

2 Rounds

5 each way Scorpions

5 reps with 5 second Hold of each Up Dog to Child’s Pose

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Kneeling Hip Flexor Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

20 seconds Hang From Rig

—then—

2 Rounds

10 Ring Rows

20 Flutter Kicks

MANAGEMENT:

• Just focus on a solid warm-up to prep them for the skill work

Skill Work

5 minute coaching block to review the levels and what movement each level is doing

EMOM 5: skill work

Level 1: Does not yet have the strength to do a pull-up, strengthening the muscles needed for pull-ups will be the most beneficial thing for this group, there is not a drill in the world that will be beneficial if they do not have the strength required for a pull-up

• 8 Double DB Curls

Level 2: Those that can do 9 or less unbroken kipping/butterfly pull-ups, this will help them warm-up for the workout and their efficiency in the workout

• Kipping: Kip swing to multiple pull-ups (no more than 3 reps, VIDEO) or…

• Butterfly: Reverse Bicycle Pulls, no more than 5 reps (VIDEO)

Level 3: Can do 10+ unbroken kipping/butterfly pull-ups, this will serve as a good warm-up for the workout

• 2 Pull-ups + 3 Push-ups + 4 Air Squats

WOD

“Fools Rush In”

AMRAP 26

5 Pull-ups

5 Push-ups

5 KB Goblet Squats @53/35

400m Run

*add 5 reps to Pull-ups, Push-ups and Squats each round

SCORE: Round of completion + Reps (if you complete the round of 20 and get 10 pull-ups in the next round then your score is 20+10)

GOAL: through the round of 20

PACE: Calculated…muscle burn will be the limiting factor

FOCUS/STRATEGY:

• Repeat from 04/01/25…but, one minute longer for 2026

• For the rounds of 5,10 and 15 it will seem like a lot of running, that will change in the next round

• The title is very fitting for this format…it is easy in an ascending rep workout to come out way too hot and then fall off bad…don’t be a fool and rush in :)

• Once you get past the round of 10 I would break up the reps earlier than you think to try and maintain a good pace throughout

• Breathe and move on the run, this should be an active recovery pace. Your muscles will need the break

WEATHER CONSIDERATIONS:

• Really need to keep the run unless the weather is really bad

• I would do a 300yd shuttle inside if needed

• 400/320m Ski can work if you didn’t use it the other day or you can also do a 500/400m Row if someone is injured

BEGINNER: Alt. EMOM 24: M1: 10 Ring Rows, M2: 10 Knees or Hands Elevated Push-ups, M3: 10 Air Squats, M4: 100m Run

SCALED: Jumping Pull-ups, Knees or Hands Elevated Push-ups, 35/26 and/or scaled format option listed in notes

Rx+: 70/53

Comp: Chest to Bar, Hand Release Push-ups, Double KB Front Squats @53/35