0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-29:00 Cardio is Hardio
29:00-31:00 Get out Barbells and Plates
31:00-37:00 Explanation of WOD Prep and WOD
37:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-46:00 Transition to WOD
46:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 reps of 5 seconds Up Dog
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Lunge and Reach Overhead
10yd Walking Hip Openers
15 second Hang From Rig
—then—
2 Rounds
10 Lunges
5 Burpees
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Bike repeats
Specific Warm-up
2 Rounds
400m (0.25 mile) Bike
MANAGEMENT/FOCUS:
If you have multiple people that need to share a Bike, then just have them go one right after another, if not then I would go every 2 minutes
Cardio is Hardio
Every 5 minutes for 15 minutes (3 Rounds)
800m Bike (0.5 Mile)
FOCUS:
This should be 1:15 to 2:00 per round, RPE of 8ish, push hard but not a full send
EQUIPMENT CONSIDERATIONS:
This time frame should allow 2 people to share a Bike, if you need 3 people to share then just go one right after another (try to pair similar pace people together if you can)
If you need other options, here is what I would recommend:
We have running in today’s WOD so I would not do that
We have Row on Friday so that could be used here, 400/320m
Ski can also work, 400/320m
WOD Prep
Round 1: 100m Run + 5 Power Cleans @light weight
Round 2: 100m Run + 4 Power Cleans @moderate weight
Round 3: 100m Run + 3 Power Cleans @starting WOD weight
MANAGEMENT/FOCUS:
Great time to help people select their weights and help with tips on stringing together Power Cleans
Recommend doing a round every 2:00
WOD
For Time
400m Run
20 Power Cleans @155/105
200m Run
15 Power Cleans @165/115
100m Run
10 Power Cleans @185/125
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:
Run: RPE 8, good push but not max, breath and move
Power Cleans: weights from the lightest to the heaviest should be in the 60-70% range…steady singles, good hip pop and drop, fire those elbows through, stand, drop repeat…make the plate changes as easy as possible, after you complete the 20 reps you could change one side of the barbell, this gives a little rest before the run, then change the other side after the run, this gives you a little rest before the set of 15, you could do the same in the next round
WEATHER CONSIDERATIONS:
I would try to keep the run if at all possible, if the weather will not allow it then you could do 300yd, 200yd, 100yd shuttles
If you don’t have the space for shuttles and you did not use Row yesterday, you can here, but this will change the stimulus on the legs and your ability to pull on the cleans, I would do Ski before Row…both would be 400/320m, 300/240m, 200/160m
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls, same rep scheme, try to start at a lighter weight then increase weight as reps decrease
BEGINNER: 95/65 for all or No Barbell Option
SCALED: 115/80, 135/95, 155/105
Rx+: 165/115, 185/125, 205/145
Comp: 185/125, 205/145, 225/155