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 Put all barbells away, get out boxes, keep plates needed

32:00-37:00 Explanation of WOD and good reminders for Step-overs and Double Unders

37:00-38:00 Transition to WOD Prep

38:00-44:00 WOD Prep

44:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20-30 seconds each side Calf Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Standing Groin Stretch

10yd WalkIng Straight Leg Marches

10yd Lunge and Reach Overhead

20-30 seconds each side Front Rack Stretch with PVC or Barbell

—then—

2 Rounds

10 Muscle Cleans @empty barbell

10 Front Squats @empty barbell

MANAGEMENT:

• When you get to the barbell work, the muscle cleans are a great time to discuss technique with the elbows and how to effectively pull and roll to receive the barbell

Specific Warm-up

EMOM 6

1-2 Cleans (any style, do what you will be maxing out on)

*start around 40% and slowly build over the 6 sets

MANAGEMENT:

• With plate changes, this will be short rest but it will be good for increasing body temp and heart rate leading into the max out time

• For the more Advanced athletes you can let them warm-up and build as they see fit, this will give them 21 minutes total between this and the allotted strength section time to work to a max

Strength

Clean 1-rep Max

*any style

FOCUS:

• We have worked both from the hang and from the ground, any style for max out is acceptable

• Hang Power Clean, Power Clean, Hang Squat Clean, Squat Clean

• Choose your style and LFT HVY SHT

OF NOTE:

• For those that are still very new or just don’t yet have the capacity to truly lift heavy, you could have them do an EMOM 15 of 1-2 reps at a light to moderate weight to work on technique

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Continue an EMOM format for another 3 minutes then go for a max attempt every 2:00 for the remaining 12 minutes

NO BARBELL OPTION:

• KB Sumo Deadlift High Pulls 6x12 @light to moderate weight

• Every 2:30 complete a set

MANAGEMENT:

• In the EMOM warm-up and the first 3-5 minutes of the max time, get around to everyone for some technical feedback and/or any help selecting weights or how to build to a max

• When you get to the max attempts, the every 2 minutes will help you continue to get around to each member for cues and coaching

WOD Prep

Alternating Movement Tabata

3 Rounds

20 seconds Plate Russian Twists

10 second Transition

20 seconds Plate Box Step-overs

10 second Transition

20 seconds Double Unders

40 second Rest

*each round is 2 minutes included the rest, 3 Rounds will be 6 minutes total

WOD

Every 3 minutes for 9 minutes

32 Plate Russian Twists @35/25

16 Plate Box Step-overs @24/20”

Max Double Unders with remaining time

SCORE: Reps (including Twists and Step-overs, so if you get through those you have 48 reps each round before Dubs…or 144 total for the 3 Rounds before Dubs)

*of note: when it comes to a timed format and a skill like Dubs, I will sometimes include the other movements as a score in a format like this so people can feel a bit more successful if they can’t move fast enough to get to the Dubs or if Dubs don’t go well at all 😁

GOAL: Complete Twists and Step-overs in 2:00 or less

PACE: Zero to 💯 real quick…push the pace

FOCUS/STRATEGY:

• Twists: make sure you get a full rotation so that your chest is facing the direction you are going, feet off the ground, crossing your feet helps, quick and quality reps

• Step-overs: hold the plate wherever you want to, behind your head usually works well, both feet must get on the box before stepping off the other side, you DO NOT have to stand all the way up when on top of the box, slow and steady

• Double Unders: this is a great time to try and accumulate some reps or get their first reps, this format will make them more challenging because we add grip, core and leg fatigue before these attempts

LOGISTICS:

• I would have the boxes all in a line and have lanes for all movements…

• Lane for Twists, then they carry their weight to the Box lane, complete step-overs, leave plate on the box, then go to the rope lane, complete their jumps then grab their plate on the way back to the Twist lane

• With a big class this can keep everything much more organized which always helps but especially when there are jump ropes involved so nobody gets whipped…at least not by another person 😁

BEGINNER: 15/10, no weight on step-overs, Line Hops or Plate Hops

SCALED: 25/15, 20/16”, if they are nowhere close to Dubs, then do Single Unders or Plate Hops

Rx+: 45/35