0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Samson Stretch
Hip Openers
Infant Squats
Calf Stretch
Specific Warm-up
3 Rounds
10 Plate Squats
20 Plate Russian Twists (10 each way)
Strength
Back Squat
10,8,6,4,2 @60% and build as reps decrease
FOCUS:
This is the only time this cycle we are going higher rep, focus on quality reps for each set
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 2:30 for 12:30
WOD Prep
2 Rounds
3 Burpee Broad Jumps over MB
5 MB Slams
10/6 Calorie Bike
WOD:
AMRAP 14
7 Burpee Broad Jumps over MB
14 MB Slams @50/35
14/9 Calorie Bike
SCORE: Rounds + Reps
PACE GOAL: 3-4 Rounds
FEEL:
Slow Burn
Find a pace early that is challenging, but you feel you can maintain
Minutes 1-5 should feel pretty good, 5-10 the burn will slowly set in, 10-14 will be tough to keep your pace
STRATEGY:
You must face the MB when jumping over it, no lateral jumps
Follow the MB down and keep a steady pace on the slams, breathe when the MB is overhead
The Bike should be at an RPE around 7
EQUIPMENT CONSIDERATIONS:
If you have enough sleds then you could do a 50m Sled Push/Pull in place of the bike if you want
If needed you can do the MB Slams with Wall Balls (Rx 20/14), this can also be a MB Rotational Slam (VIDEO)
BEGINNER: Up Downs, 25/15, 10/6 Calorie Bike
SCALED: Regular Burpees, 35/20
Rx+: 14 Burpee to MB Slams + 21/14 Calorie Bike