0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Cardio + Core
28:00-30:00 Rest/water break/Rowers put away
30:00-36:00 Explanation of WOD Prep and WOD with tips Bar MU transition
36:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 Scorpions each side
20-30 seconds each side Seated Hamstring Stretch
20-30 seconds seated Groin Stretch
10 Glute Bridges
20-30 seconds each side Calf Stretch on the Rig
10/10 Standing Leg Swings (side to side, front to back)
—then—
2 Rounds
20 Mountain Climbers
20 Scissor Kicks
MANAGEMENT:
Really need to make sure legs are loose and body temperature increases, the specific warm-up will help this as well
With sprinting and change of direction, hamstrings/calves/groin need to be ready for that
Specific Warm-up
40yd Shuttle @easy pace
10 Lying Leg Raises
40yd Shuttle @moderate pace
15 Sit-ups
40yd Shuttle @hard pace
20 Plate Russian Twists
MANAGEMENT:
If you need to share lanes for the shuttle then go 1 to 1 with a partner
Partner 1 would do the shuttle and leg raises, then Partner 2 would do the shuttle and leg raises, Partner 1 would do the shuttle and sit-ups, then Partner 2 would do the shuttle and sit-ups…etc.
Cardio + Core
Running Clock
0:00-5:00
300yd Shuttle
60 Plate Russian Twists
5:00-9:00
200yd Shuttle
40 Plate Russian Twists
9:00-12:00
100yd Shuttle
20 Plate Russian Twists
SCORE: Time of completion for each section
FOCUS:
Shuttle Sprints: These should be at a very hard pace, 10yd zones are the best
Russian Twists: Make sure you get a full rotation side to side, feet crossed and off the ground, choose a challenging weight
Do the sprint then rest for the remainder of the time block…just use a running clock
SHUTTLE MODIFICATIONS:
I would recommend doing the Shuttles if you can because those have been in the Open and it is great way to increase intensity on running
If you don’t want to do shuttles and/or have the ability to go outside then you can change the 300yd shuttle to a 400m Run, the 200yd to a 300m Run and the 100yd to a 100m Run
LOGISTICS:
10yd zones, create lanes to keep it organized
BIG CLASS: if you need to share lanes then go 1 to 1 with a partner…Partner 1 does the 300yd shuttle then the Twists, then Partner 2 does the 300yd Shuttle then the Twists…etc.
WOD Prep
1 Bar Muscle Up
3 MB Slams
2 Bar Muscle-ups
6 MB Slams
3 Bar Muscle-ups
9 MB Slams
WOD
8 Rounds For Time
3 Bar Muscle-ups
10 MB Slams @50/35
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Bar MU: This is a higher level skill so we start with lower reps, Good kip, focus on your leg drive coming through, “throw your hood over your head” (like with a hooded sweatshirt), this helps pop over the bar and not chicken wing, finish the press. Break early to 2/1 or quick singles if this will help you stay more consistent throughout
MB Slams: Chest up, hip pop to get the ball overhead, good full extension, power slam down using your core, follow the ball down and repeat. Steady pace
MB SLAM MODIFICATION:
If you don’t have enough MBs or choose not to do this movement, here are some good options
MB Sit-ups @20/14: Just like an AbMat Sit-up, but with a MB, touch the ball above your head and to your toes
MB Sit-up Wall Toss @20/14: Touch the ball over your head, sit-up and toss the ball into the wall in front of you, catch and repeat
Heavy Sandbag or D-Ball Ground to Over Shoulder: If you are doing 50/35 then keep the 10 reps if you are going 70/50 or higher then I would cut it to 6
BEGINNER: 6-8 Rounds of 10 Ring Rows + 10 Sit-ups
SCALED: 3 Strict/Chest to Bar/Kipping/Banded Pull-ups + 3 Strict/Kipping Ring Dips or 6 Bench Dips, 35/20 for Slams
Rx+: Bar MU must be unbroken
Comp: Ring MU, GHD Sit-ups in place of MB Slams