0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-33:00 Strength
33:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Glute Bridges
Lateral Band Walk
Samson Stretch
Hang From Rig
Specific Warm-up
3 Rounds
6,4,2 Deadlift (build up)
20 Scissor Kicks
*Round one 6 deadlifts, Round two 4, etc.
Strength
Deadlift
3x4 @75-80%
2x3 @80-87%
FOCUS:
Cycling heavy weight for reps with some high percentage triples
OPEN TIME OPTION:
13 minutes
CLOSED TIME OPTION:
Every 2:30 for 12:30
WOD Prep
1 Round
10 Lateral Hops over KB
8 AbMat Sit-ups
6 KB Sumo Deadlift High Pulls
10 Double Unders/Plate Hops/Single Unders
8 V-ups
6 Barbell Upright Rows
WOD:
2 Rounds For Time: 6 minute cap
40 Lateral Hops over KB
20 AbMat Sit-ups
20 KB Sumo Deadlift High Pulls @53/35
—1 minute rest between sections—
2 Rounds For Time: 6 minute cap
40 Double Unders
20 V-ups
20 Barbell Sumo Deadlift @95/65
SCORE: Time of completion for each section
PACE GOAL: 4:45-5:30
FEEL:
0 to 100 Real Quick…x 2
There is ZERO pacing on these sections, full send all the way through
If you start on the first section, this will have higher heart rate to start then turn to high muscle fatigue with harder versions of the movement in the second section
If you start on the second section, this will have a higher muscle fatigue to start then be higher heart with the easier versions of the movement in the first section
STRATEGY:
Unbroken on the Hops
Push the pace on the Sit-ups
Unbroken on the KB Sumo Deadlift High Pulls…focus on using your legs to get momentum into the KB
Max set every time you pick up the rope
Push the pace on the V-ups
Unbroken on the BB Sumo Deadlift High Pulls…focus on using your legs to get momentum into the BB
BEGINNER: 30 Lateral Line Hops, 15 AbMat Sit-ups, 15 KB Sumo Deadlift High Pulls @26/18, 30 Linear Line Hops, 20 Flutter Kicks, 45/35
SCALED: 35/26, 40 Plate Hops or 50 Single Unders, Single Arm/Single Leg Alt. V-ups, 75/55
Rx+: 70/53, 115/80
JACKEDuary Day 4
50-100 Push-ups