0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Down Dog with Calf Stretch
Pigeon Stretch
Iron Crosses
Lying Hamstring Stretch
Lying Quad Stretch
Pec Stretch on Rig
WOD Prep
2-3 Rounds
4 Burpees
6 Push-ups
8 Walking Lunges
10 Air Squats
100m Jog
WOD:
Hero WOD “Bert” done with a partner
For Time
50 Burpees
400m Run
100 Push-ups
400m Run
150 Walking Lunges
400m Run
200 Air Squats
400m Run
150 Walking Lunges
400m Run
100 Push-ups
400m Run
50 Burpees
SCORE: Time
PACE GOAL: 35:00-45:00
*I would definitely put a time cap on this one :)
FEEL:
Grindin’ All My Life
Long time domain, but the set-up will not allow for a very comfortable pace and feel especially on the back half of the workout
Go slower than you think early and try to settle into a pace
Breathe, move and focus on quality reps under fatigue
STRATEGY:
Very important you and your partner choose the appropriate scaling/modification options so that the work to rest ratio is similar. In a workout this long two people could have a very different experience :)
5s on Burpees
100s or 200s on the Running
5s or 10s on Push-ups
10s or 15s on the Walking Lunges
10s on Air Squats
WEATHER CONSIDERATIONS:
300yd shuttle if needed because of bad weather
INDIVIDUAL OPTION:
For Time: 50 Burpees, 400m Run, 100 Push-ups, 400m Run, 100 Walking Lunges, 400m Run, 100 Air Squats, 400m Run
BEGINNER: 20 Up Downs, 40 Knees or Hands Elevated Push-ups, 80 Air Squats, 40 Knees or Hands Elevated Push-ups, 20 Up Downs, 200m Run in between each movement
SCALED: Reps 40/80/120/160/120/80/40 and/or Knees or Hands Elevated Push-ups
Rx+: 400m Runs are together