0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-45:00 Transition to WOD
45:00-55:00 WOD
58:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Banded Pass Throughs
Banded Pull Aparts
Banded Good Mornings
Inchworms
Specific Warm-up
3 Rounds
6 Single DB Push Press (3 each arm)
4 Snatch Grip Bent Over Rows
Strength
Push Press 8x2 @80-90%
Snatch Grip Bent Over Rows 4x8
FOCUS:
Increasing Maximal Strength on Push Press, 1-rep max in week 4
Increasing pulling strength to help with stringing more reps together in a workout
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 1:30 for 12 minutes for the push press, EMOM 4 for the rows
WOD Prep
2-3 Rounds
4 Burpee Jumping Box Get Overs (VIDEO)
5 Pull-ups
WOD:
5 Rounds For Time
10 Burpee Jumping Box Get Overs @24/20”
12 Pull-ups
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Deep Burn
Rounds 4 and 5 will be very challenging to maintain pace on the Burpee Jumping Box Get Overs and string big sets on pull-ups because of accumulated muscle fatigue
Especially if you are very efficient at pull-ups, expect some good “cardio cough” afterwards
STRATEGY:
Steady pace on the Burpee Jumping Box Get Overs
No more than two sets on pull-ups
SCALED FORMAT CHANGE:
10 Rounds For Time
5 Burpee Jumping Box Get Overs
6 Pull-ups
This will allow those who can do pull-ups but in smaller sets to do the Rx movements in this workout
BEGINNER: Up Down Bench Jump Overs, Ring Rows
SCALED: 20/16”, Modified Pull-up or Scaled Format Change
Rx+: Chest to Bar