0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-32:00 Additional clean up time after last set
32:00-37:00 Explanation of WOD and good tips for efficiency on Taters
37:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10yd Walking High Knee Hug Hamstring Stretch
10yd Walking Quad Stretch
10yd Alternating Figure 4 Glute/Hip Stretch
10yd Alternating Groin Stretch
10yd Samson Stretch
10yd Walking Hip Openers
—then—
2 Rounds
10 KB RDLs
10 Lying Leg Raises
10 KB Goblet Squats
20 Flutter Kicks
MANAGEMENT:
Good stretch, then get KBs out and go through the next phase. Lifting heavy is fun, get people loose, get them warm, get them hyped 💪
Specific Warm-up
10 Air Squats + 10 Squat Jumps
10 Empty Barbell Back Squats
2x5 Back Squats @40, 50%
2x3 Back Squats @60, 70%
MANAGEMENT:
Recommend doing an EMOM 6, this will be short rest especially when you get to plate changes, but this will help elevate heart rate and body temp, this will level off and heart rate will come down when you get to the 15 minute block
For those advanced Athletes that lift well over their bodyweight you can let them build as they want to get ready to max out, this basically gives them 21 minutes to reach a max
Strength
Back Squat 1-rep max
FOCUS:
The reps/percentages in previous weeks and the strength clusters last week should set everyone up well to hit some heavy weights
Lifting heavy is a learned skill…it sounds obvious but know that when you are going for a big squat weight it is going to feel HEAVY, it is going to feel like it will fold you in half. The training we have done leading up to this should give you all the confidence you need to know that YOU CAN DO THIS. Now go hit some PRs!!
Especially for Masters athletes, but a good reminder for all…some days we just don’t have it in the tank…but all you should focus on is lifting heavy for today, whatever that is, it’s a good day for your mental health that you showed up and lifted heavy $h!t
NO BARBELL OPTION:
Tempo Single KB Front Squats 7x4, 3 seconds lowering, dead stop, 3 seconds back up…if you stick to the tempo this should be very challenging
Reps decreased, increase weight
OPEN TIME OPTION:
15 minutes
The specific warm-up will get them warm, so that the 15 minute time frame is plenty of time to get to a max
CONTROLLED TIME OPTION:
This is what I will do when coaching this…I will let the more advanced athletes warm-up as they choose since they are more experienced
Use the first 6 minutes to continue building in weight, this is a great time to help people select weights and coach them more specifically for their big lifts…I personally would do an EMOM 6 of 1 rep as I build
Every 3 minutes for 9 minutes for max attempts (3 attempts)…usually after 3 heavy attempts you just don’t have the gas in the tank to keep going up in weight, but this does allow time in that last three minutes that if they can still go heavier to get one more attempt
For those that are new to lifting and/or haven’t lifted heavy much, they might need 4-6 attempts to get closer to what will be their technical max (technique fails or they lose depth), it will take more training time to get to a true max, but if they stay consistent they will get there
WOD Prep
4 Burpee Pull-ups
4 KB Taters
3 Burpee Pull-ups
3 KB Taters
2 Burpee Pull-ups
2 KB Taters
1 Burpee Pull-ups
1 KB Taters
WOD
For Time
10 Burpee Pull-ups
10 KB Taters @53/35 (VIDEO)
9 Burpee Pull-ups
9 KB Taters @53/35
8,7,6,5,4,3,2,1
SCORE: Time
GOAL: 8:00-10:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Burpee Pull-ups: These have been in The Open, but also I think they are good variation of both movements. Slow and steady wins the race. It can also help people who aren’t efficient at pull-ups and burpees be able to keep a better pace. Open standards say bar should be 6” above our reach, select whatever standard you feel is appropriate
KB Taters: This is a great variation of Swings and Squat Cleans, can help teach both. I personally love this movement. It keeps my mind occupied while I move. Swing, you can go right hand left hand in the transition or flip it and catch into your squat. Have them practice, as I said earlier, I think people will enjoy it if you buy in and teach it as such.
NO RIG OPTION:
Burpee into KB Sumo Deadlift High Pull
Drop into a Burpee, pop feet out wide next to KB, chest up, push and hip pop, finish with pull, elbows high
MOVEMENT MODIFICATION:
Do the KB Taters, it is a great movement, yes it does take some teaching and coordination, embrace it and they will be fine and it is a different movement that people will enjoy
If you think it will be a $h!t show then change to KB Goblet Squats, but go heavier with the KB weight
BEGINNER: No Rig Option but with half burpees, KB Goblet Squats or Russian KB Swings
SCALED: Burpee to Jumping Pull-up (lower bar height or have a box to step on), 35/26
Rx+: Burpee to Chest to Bar Pull-up, 70/53
COMP: Burpee to Chest to Bar Pull-up, 88/62