0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-40:00 Transition to WOD
40:00-55:00 WOD
58:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Childs Pose
Scorpions
Thread the needle
Lat Stretch on Rig
Straight Arm Bicep/Shoulder Stretch on Rig
Specific Warm-up
3 Rounds
10 Push-ups
10 Ring Rows
Strength
Bench Press 6x2 @80-90%
Strict Pull-ups 6x4 (Men)/3x3,3x2 (Women)
*Rx+: with weighted vest for pull-ups
FOCUS:
Increasing Maximal Strength on Bench Press, 1-rep max in week 4
Increasing pull-up strength to help with stringing more reps together in a workout
SCALING OPTION:
Pull-up Negatives
Chin over bar Holds
Double DB Bent Over Rows (8 reps each set)
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Bench Press, M2: Pull-ups
WOD Prep
2-3 Rounds
30 seconds Bike
10 Wall Balls
10 Double Unders/Plate Hops/Single Unders
WOD:
3 Rounds
AMRAP 4
10/6 Calorie Bike
15 Wall Balls @20/14
30 Double Unders
—1 minute rest between rounds—
*Pick up where you left off each AMRAP
SCORE: Rounds + Reps
PACE GOAL: 6-8 Rounds
FEEL:
Deep Burn
Legs will start to feel like a baby giraffe trying to walk :)
1 minute rest after round one will help the start of round two, but the 1 minute rest will feel like nothing going into round three
STRATEGY:
RPE of 8-9, push hard to get the calories done quickly, controlled walk to the wall ball and take an extra breath before starting
Unbroken on wall balls is the goal, 15 reps is right in that range that will really challenge you, breathe and the top of each rep
Try to relax your shoulders and control your breathing on the double unders
EQUIPMENT CONSIDERATIONS:
Really need to keep the bike on this one, you could stagger the start for a second group by 1 minute each round
Ski will provide a similar stimulus, but not quite the same
BEGINNER: MB Thrusters @10/8, Line Hops
SCALED: 14/10, 30 Plate Hops or 40 Single Unders
Rx+: 30/20