0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Strength
31:00-32:00 Additional clean up time to put away benches
32:00-37:00 Explanation of WOD, talk about how we have build on T2B and the options for this workout
37:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
5 each side Thread the Needle
3-5 each way Scorpions
5 reps with 5 second Hold each Up Dog to Chid’s Pose
20-30 seconds each side Kneeling Hip Flexor Stretch
3-5 Inchworms
—then—
2 Rounds
10 Ring Rows or 1-2 Negative Pull-ups
10 Empty Barbell Bench Press
MANAGEMENT:
Big focus on getting the upper body ready to roll for heavy lifting, getting the Barbells and Benches out for the second part of this warm-up will help move things right into the Specific Warm-up and Max
Specific Warm-up
4 Rounds
4 Rounds
Round 1: 4 Bench Press @40% + 1-2 Strict Pull-ups
Round 2: 3 Bench Press @50% + 1-2 Weighted Strict Pull-ups
Round 3: 2 Bench Press @60% + 1-2 Weighted Strict Pull-ups
Round 4: 1 Bench Press @70% + 1-2 Weighted Strict Pull-ups
MANAGEMENT:
Recommend doing both movements every 1:30, it will be short rest but will help get the body temp and heart rate elevated to be ready to lift heavy
For those advanced Athletes you can let them build as they want to get ready for their max attempts, with this warm-up they basically have 21 minutes to build to their maxes and and unbroken set
Strength
Bench Press 1-rep Max
Strict Pull-ups: Weighted 1-rep Max + Max Unbroken
FOCUS:
We have been doing heavy sets of 5 or less reps on Bench Press, now it is time to see what you got for a 1-rep max, let’s go!
Use DB and/or weighted vest for the Weighted Strict Pull-up
One max set of Unbroken Strict Pull-ups
This is a good time to try to get their first rep of any form of pull-up and test how many they can string together
NO BARBELL/RIG OPTION:
Double DB Bench Press 6x4
Double KB/DB Bent Over Rows 6x4
Reps decreased from last week, increase the weight
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 15 minutes
This time frame is 6 sets, I would use the first 3 on Bench Press to continue to warm-up then that leaves 3 attempts at a max, you will have time within the 2:30 of the last set to go for another attempt if you want it
For Pull-ups I would use the first 3 sets to go for your max Weighted set, then a max unbroken set in the 4th, rest on the 5th, try again for max unbroken set if you want in the 6th set
WOD Prep
2-3 Rounds
4-6 Toes to Bar
10/7 Calorie Bike
3-5 Burpee to Target
WOD
4 Rounds For Time
15 Toes to Bar
12/8 Calorie Bike
9 Burpee to Target
SCORE: Time
GOAL: 9:00-11:00
PACE: Calculated…T2B strategy and pace on the Bike and Burpees are the key
FOCUS/STRATEGY:
Toes to Bar: we have continue to build, 12 last week, now 15…along the way as the reps have increased you should have found your limiting number when it comes to stringing together unbroken reps, focus on rhythm and pulling down with your arms and lats as your toes are coming up to the bar, break early as needed and don’t forget about the “Murph Mentality” option
Bike: RPE of 8, hard pace but one that can be consistent
Burpee to Target: in The Open, the target is usually 6” above your standing reach, find something that is close, this should allow you to use the same bar as T2B, chest and thighs to the ground, touching the target should get your hips fully extended at the top, slow and steady
EQUIPMENT CONSIDERATIONS:
You could have two people share a Bike and a spot on the Rig, one person starts on the Bike, the other on the Burpee to Target, go in the order listed, for this time frame it should work out about right
Ski can also be an option, it will make the T2B more challenging
A format change can also be used to allow 4 people to share a Bike by starting them on different stations and rotating through in this order, Alt. EMOM 12: M1: 15 Toes to Bar, M2: 12/8 Calorie Bike, M3: 9 Burpee to Target, M4: Rest…you could also do max calories/reps with this format
“MURPH MENTALITY”
For those that can do T2B, but 15 would significantly slow them down: 4 Rounds: 8 Toes to Bar, 12/8 Calorie Bike, 7 Toes to Bar, 9 Burpees to Target
LOGISTICS:
I would line all of the Bikes up along a wall to have a transition zone to the Rig
BEGINNER: Lying Leg Raises, Half Burpees
SCALED: Hanging Straight Leg Raises or Murph Mentality option
Rx+: Workout is done in reverse order: 9 Burpee to Target, 12/8 Calorie Bike, 15 Toes to Bar…this challenges T2B even further by adding high heart rate before each set