0:00-15:00 General/Specific Warm-up
15:00-17:00 Transition to Skill Work
17:00-27:00 Skill Work
27:00-32:00 Transition to WOD
32:00-57:00 WOD
57:00-60:00 Cool-down
General Warm-up
3 Rounds
Thread the Needle
Pigeon Stretch
Iron Crosses
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Calf Stretch on Rig
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, VIDEO)
Butterfly: Reverse Bicycle Pulls (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 25
5 Pull-ups
5 Push-ups
5 KB Goblet Squats @53/35
400m Run
*add 5 reps each round on pull-ups, push-ups and squats
SCORE: Reps (run counts as 8 reps, 1 rep for every 50m)
*see chart to help with total reps
PACE GOAL: Breathe, move, enjoy fitness
FEEL:
Deep Burn
For the rounds of 5,10 and 15 it will seem like a lot of running, that will change in the next round
As the you get into the round of 20 the muscle fatigue will set in begin to cause you to break up the reps multiple times
Try to find a rep scheme within each movement that allows quality reps and short rest
STRATEGY:
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:
I would stick with a run even if it needs to be a 300-400yd shuttle. Row, Ski or Bike will significantly increase the muscle fatigue for the pull-ups, push-ups and squats
SCALED FORMAT CHANGE:
Break up the pull-ups, push-ups and squats however you want each round
For example: in the round of 15 you could do 3 rounds of 5 reps each then the run
This can allow more people to do the Rx movements for the duration of the workout and will help them build these skills faster then going to a scaling/modification option and keeping the rep scheme
PARTNER OPTION:
Change the reps for pull-ups, push-ups and squats to 6 and increase by 6, split reps as needed with parnter
400m Run can be split as well
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
Reps Chart:
*finishing all reps + run
Round of 5 = 23
Round of 10 = 61
Round of 15 = 114
Round of 20 = 182
Round of 25 = 265
Round of 30 = 363