0:00-10:00 General Warm-up
10:00-15:00 Explanation of WOD Prep and WOD
15:00-21:00 WOD Prep
21:00-24:00 Transition to WOD
24:00-60:00 WOD
60:00-65:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
20-30 seconds each side Lat Stretch on Rig
3-5 each way Scorpions
3-5 each side with 5 second Hold Up Dog to Child’s Pose
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
MANAGEMENT:
Take your time, make sure everything is very loose for this longer workout today
WOD Prep
2 Rounds
3 Burpees
9 Toes to Bar
9 Wall Balls @20/14
7 Russian KB Swings @70/53
15 Double Unders
10/8 Calorie Machine of your choice
MANAGEMENT:
I would have all machines lined up before class starts, this is the time to organize who is using what machine
WOD
“Groundhog Day”
Partner For Time
18 Rounds
3 Burpees
9 Toes to Bar
9 Wall Balls @20/14
7 Russian KB Swings @70/53
15 Double Unders
*alternate movements with partner
—Cash-out—
87 Calories Machine of your choice
SCORE: Time
GOAL: Breathe, move, enjoy cardio weightlifting
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FACTS/NUMBERS BEHIND THE WORKOUT:
According to lore there is only one Punxsutawney Phil, he drinks a magical elixir each summer to stay young 😂
The first Groundhog Day took place in 1887 (18 Rounds, 87 Cal Cash-out)
According to stats he is right only about 39% of the time (3 Burpees, 9 Toes to Bar)
He has seen his shadow 97 times (9 Wall Balls, 7 Swings)
He has not seen his shadow 15 times (15 Double Unders)
EXECUTION:
In Rounds 1,3,5,7,9,11,13,15,17 Partner 1 does 3 Burpees, Partner 2 does 9 Toes to Bar, Partner 1 does 9 Wall Balls, Partner 2 does 7 Russian KB Swings, Partner 1 does 15 Double Unders
In Rounds 2,4,6,8,10,12,14,16,18 Partner 2 does 3 Burpees, Partner 1 does 9 Toes to Bar, Partner 2 does 9 Wall Balls, Partner 1 does 7 Russian KB Swings, Partner 2 does 15 Double Unders
Once all 18 Rounds have been completed, then you split the 87 calories however you would like
FOCUS/STRATEGY:
Burpees: chest and thighs on the ground, full hip extension at the top with clap overhead or behind head
Toes to Bar: good rhythm on your kip, pull down with your arms as your toes come towards the bar, we have slowly moved up in reps with this movement, last week we did 8 per round, the numbers for Groundhog Day worked well to move up another rep, break early if this helps you stay consistent
Wall Balls: about arms length from the wall, good depth, focus on leg drive to get momentum into the ball, hit your target
Swings: going heavier on purpose since the reps are lower, relax your arms, focus on good hip pop and drive
Double Unders: relax your shoulders, keep your hands slightly in front of you, focus on wrist movement instead of elbow movement, lower rep count, try to stay unbroken
Machine of your choice, split reps as needed
INDIVIDUAL OPTION:
26 minutes (for the year 2026): 1,887m Row Buy-in…AMRAP with remaining time: 3 Burpees, 9 Toes to Bar, 9 Wall Balls, 7 Russian KB Swings, 15 Double Unders
EQUIPMENT CONSIDERATIONS:
Should have enough machines since it is partner and machine of your choice
LOGISTICS:
I would line all of the machines up along one side or multiple sides of the gym
Ideally wall balls on a wall to keep the rig clear for T2B
I would have a designated row or line for all of the KBs
I would have a designated row or line for all of the ropes
BEGINNER: AMRAP 18 for the movements, then the Cash-out, Half Burpees, Lying Leg Raises, 10/8 MB Thrusters, Line Hops
SCALED: Hanging Straight Leg Raises, 14/10, 53/35, Single Unders
Rx+: 88/62
COMP: 30/20, 106/88