0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Seated Hip Openers
Child’s Pose
Lying Glute Stretch
Glute Bridges
Walking Straight Leg Marches
Standing Groin Stretch
Specific Warm-up
2-3 Rounds
40yd Sandbag Run
40yd Sprint
Cardio is Hardio
Every 3 minutes for 15 minutes
160yd Sandbag Shuttle
*20yd zones, run with sandbag down and back, sprint down and back, run with sandbag down and back, sprint down and back, record your time
FOCUS:
Top end fitness…this is MAX EFFORT
If you push hard enough you should want every second of the rest
WOD Prep
2-3 Rounds
10 AbMat Sit-ups
8 Single KB Hang Power Cleans
6 MB Slams
WOD:
AMRAP 10
22 AbMat Sit-ups
16 Single KB Hang Power Cleans @53/35
12 MB Slams @50/35
SCORE: Rounds + Reps
PACE GOAL: 5 Rounds
FEEL:
Steady Eddy or Betty
You can only move so fast on all of these movements and none of them are super taxing so the goal is consistency across the 10 minutes
Should be able to keep breathing and keep moving for the duration
STRATEGY:
Steady pace on the Sit-ups
Switch hands as needed on the KB Hang Power Cleans
Steady pace on the Slams
MOVEMENT MODIFICATION:
If you do not have enough slam balls or choose not to do these then you can do 12 MB Rotational Slams (VIDEO) or 12 MB Sit-up wall tosses (VIDEO) with the wall balls, 20/14 Rx
BEGINNER: Single KB Swings @26/18, 25/15
SCALED: 35/26, 35/20
Rx+: 70/53, 50/35