0:00-8:00 General Warm-up
8:00-10:00 Explanation of WOD Prep
10:00-16:00 WOD Prep
16:00-22:00 Explanation of WOD
22:00-24:00 Transition to WOD
24:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings each side (front to back/side to side)
5 each way Scorpions
5 reps of each of 5 seconds hold of Up Dog to Child’s Pose
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
10yd Butt Kicks
10yd High Knees
10 Infant Squats
—then—
2 Rounds
10 Empty Barbell RDLs
10 Empty Barbell Push Press
20 Mountain Climbers
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime body for the WOD Prep
WOD Prep
3 Rounds
10/8 Calorie Row
10 Deadlift
10 Alt. V-ups
10 Burpees
MANAGEMENT/FOCUS:
Great time to work on each movement with each member
Recommend doing a warm-up round every 3:00
WOD
“The Big Five-O”
For Time
50/40 Calorie Row
50 Deadlift @225/155
50 Alt. V-ups
50 Floor Press @95/65
50/40 Calorie Row
50 Russian KB Swings @53/35
50 AbMat Sit-ups
50 Burpees
SCORE: Time
GOAL: 28:00-31:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
The format is Row, more difficult version of hip hinge, core and press…then round 2 is the “easier” version of hip hinge, core and press…instead of doing two round with the Row, Deadlift, V-ups and Press, you get to Round 2 of Row, Swings, Sit-ups and Burpees…this can allow you to keep moving more consistently while tired
For all movements, focus on quality, breath, move, steady pace
Row: RPE on both of around 7, pushed but under control
Deadlift: 5s is usually the best plan here, hit a set, rest, repeat
Alt. V-ups: quality movement, breath and move
Floor Press: roll it to your hips, hip thrust it up to above your chest, hit a set, lower and repeat, elbows should stay below your shoulders at all times
Swings: easier hip hinge as opposed to Deadlift, go for big sets…slight bend in the knee, hip hinge, hip pop, keep the arms relaxed
Sit-ups: breath and move
Burpees: whatever you got left in the tank 😁…force yourself to drop, you will get back up…blackout and keep moving, it’s fine, you’re fine, everyone is fine
NO BARBELL OPTION:
Double KB Deadlift
Double DB Floor Press
BEGINNER: No Barbell Option or 135/95, 45/35, 26/18, Half Burpees
SCALED: 185/125, 75/55, 35/26
Rx+: 250/145, 115/80, 70/53
Comp: 275/185, 135/95, 88/62