0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Pigeon Stretch
Lying Glute Stretch
Glute Bridges
Infant Squats
Front Planks
Specific Warm-up
2-3 Rounds
6 Pause KB Goblet Squats
12 KB Side Bends (6 each side)
Strength
Pause Back Squats 10x1 @60-70%
Rack Walkouts 4x15 seconds @90-110%
FOCUS:
Good depth, solid 3 second pause at the bottom, speed on the way up
This is NOT working to a pause back squat max, this is about staying braced, good technique and speed on the way back up
This will set up well for the 1-rep max next week
The rack walkouts have always worked well before a max week. It is about having a very heavy weight on your back to feel that and to brace and breathe
Load a heavy weight, take it out of the rack, breathe and brace for the 15 seconds, rack the weight
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 10 for the pause squats, 1 minute transition/weight change, EMOM 4 for the rack walkouts
WOD Prep
2-3 Rounds
6 AbMat Sit-ups
12 Double Unders/Plate Hops/Single Unders
6 Wall Balls
WOD:
4 Rounds For Time
20 AbMat Sit-ups
40 Double Unders
20 Wall Balls @20/14
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Zero to 100
Send it early and fight to hang on in the later rounds
STRATEGY:
Fast, steady pace on sit-ups
Relax your shoulders and breathe during Dubs
Breathe at the top on wall balls, no more than two sets
This is all about moving fast while controlling your heart rate and breathing
BEGINNER:3 Rounds, Line Hops, MB Thrusters @10/8
SCALED: 40 Plate Hops or 50 Single Unders, 14/10
Rx+: 30/20