0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-30:00 Accessory Work
30:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Walking Hip Openers
Down Dog with Calf Stretch
Pec Stretch on Rig
Hang from Rig or Scap Pulls
Specific Warm-up
2-3 Rounds
10 Banded Tricep Pressdowns
20 Shoulder Taps
Flex Friday
Bench Dips 5x12
Single DB Tricep Kickbacks 5x6 each arm
FOCUS:
Chest/Tricep Accessory Work
This will balance out all of the pulling in the workout
Leaves extra time to prep for the Pre-test
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Dips, M2: Kickbacks
WOD Prep
3 Rounds
5 Pull-ups
3 Deadlift
Sled Pull/Push?
WOD:
“Pull Your Weight” Pre-test
3 Rounds For Time
15 Pull-ups
12 Deadlift @bodyweight
Some type of hand over hand sled pull if possible this was supposed to be a 500/400m Row so that time frame is around 2 minutes…maybe a sled pull into sled push…obviously looking to get another pull of some kind…text me if you are having trouble coming up with something…maybe a sandbag drag…I’m thinking as I type :)
SCORE: Time
PACE GOAL: 10:00-12:00
FEEL:
Deep Burn
Grip, Posterior Chain and Lungs on 🔥
STRATEGY:
If Pull-ups will be your limiting factor then break early so you can stay consistent throughout
The Deadlift really depends on how heavy of a weight this is for you, but ultimately I would say to do as few of sets as possible, if not unbroken
RPE of 8 in Rounds 1 and 2, send it at the end
BEGINNER: Ring Rows, 135/95, 400/320m Row
SCALED: Jumping/Banded Pull-ups, 80% of your bodyweight
Rx+: Chest to Bar, 1.25 x bodyweight
COMP: Chest to Bar, 1.5 x bodyweight