0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Pec Stretch on Rig
Lat Stretch on Rig
Up Dog to Childs Pose
Thread the Needle
Specific Warm-up
3 Rounds
10 Push-ups
10 Ring Rows
Strength
Push
Bench Press Complex: 5 sets
3 Close Grip Bench Press + 5 Regular Grip Bench Press
Pull
Single Arm KB Bent Over Row 5x12 (6 each arm, VIDEO)
FOCUS:
Building strength endurance with mid to high reps ranges, complexes and tempo work in this phase of the cycle
Close grip should be about two fists inside your normal bench press grip
Complete the close grip reps, rack, change grip and complete the remaining reps
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes for the bench press complex, EMOM 5 for the rows
WOD Prep
2-3 Rounds
10/6 Calorie Bike
6 Pull-ups
WOD:
AMRAP 10
20/14 Calorie Bike
20 Pull-ups
SCORE: Rounds + Reps
PACE GOAL: 3 Rounds
FEEL:
Deep Burn
Lats and Biceps will be on 🔥
We are coming off a cycle of building pull-ups for Murph, now we will challenge that with the pre-fatigue of the row
STRATEGY:
RPE of 7-8 on the Bike, focus on your leg drive
Break early on pull-ups
SCALED FORMAT CHANGE:
If you have enough bikes, but would like an option for those that can do pull-ups, but 20 will really slow them down then change to AMRAP 10 of 10/7 Calorie Bike and 10 Pull-ups
BEGINNER: 15/10 Calorie Bike, 20 Ring Rows
SCALED: Jumping Pull-ups or scaled format change
Rx+: 10 Bar Muscle-ups instead of Pull-ups