0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Down Dog with Calf Stretch
Scorpions
Samson Stretch
Walking Straight Leg March
WOD Prep
2 Rounds
100m Jog
20 second Hang on Rig
5 Jumping Box Get Overs
5 Russian KB Swings
10/7 Calorie Bike
WOD:
25 minute time block
Buy-in
400m Run
200m Single KB Farmer’s Carry @53/35
AMRAP with remaining time
20 Jumping Box Get Overs @24/20”
20 Russian KB Swings @53/35
20/14 Calorie Bike
SCORE: Rounds + Reps
PACE GOAL: 4:00 or less for the Buy-in, 6 Rounds
FEEL:
Cardio Cough and Leg 🔥
STRATEGY:
Steady pace on the run, don’t come out too hot
Switch hands as needed on the Carry
Steady pace on the Jumping Box Get Overs
Try to stay unbroken on the Swings
RPE of 7 on the Bike
EQUIPMENT CONSIDERATIONS;
We already have a good amount of running and rowing in the week so I would try to avoid using those
After the Buy-in you could have two people share a bike and have one go in reverse order (Bike, Swings, Jumping Box Get Overs)
20/14 Calorie Ski is a good option
40yd Heavy Object carry is also a good option
BEGINNER: 300m Run, 100m Carry, 26/18, You can step over the box, 20/16”
SCALED: 35/26, You can step over the box
Rx+: 70/53
Comp: 88/62, 30/24”