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
31:00-33:00 Put away all barbells and plates, get out Jump Ropes and AbMats
33:00-37:00 Explanation of WOD Prep and WOD
37:00-38:00 Transition to WOD Prep
38:00-42:00 WOD Prep
42:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Lying Knees Side to Side
5 each way iron Crosses
10 Glute Bridges
5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch
10yd Walking Straight Leg Marches
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 RDLs @empty barbell
10 Hollow Rocks
MANAGEMENT/FOCUS:
Getting the barbells out for the second part will help the transition into the Specific Warm-up
These movements will get the posterior chain and core ready to go
Specific Warm-up
Round 1: 6 Deadlift @40%
Round 2: 5 Deadlift @50%
Round 3: 4 Deadlift @60%
MANAGEMENT/FOCUS:
I would do a warm-up round every 2:00
This is a great time to help them with their technique on Deadlift
Strength
Deadlift Wave Load
3 @70%
1 @80%
3 @75%
1 @85%
3 @80%
1 @90%
FOCUS:
Waves are so good for strength, a lot of plate changes, helped pass the time…have some fun lifting heavy shit
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Every 2:30 for 15 minutes
NO BARBELL OPTION:
Double KB Deadlift 6x5
Reps dropped, increase weight
WOD Prep
Round 1: 12 Double Unders + 6 AbMat Sit-ups
Round 2: 16 Double Unders + 8 AbMat Sit-ups
Round 3: 20 Double Unders + 10 AbMat Sit-ups
MANAGEMENT/FOCUS:
Great time to help members with their technique and efficiency on Double Unders
Do a round every 2:00
WOD
“Annie”
50-40-30-20-10 of
Double Unders
AbMat Sit-ups
SCORE: Time
GOAL: Sub 10:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
OF NOTE: any Double Unders you can do, do them…finish with singles…you will never do Dubs in a workout if you don't do Dubs in a workout 😁
Double Unders: send it
Sit-ups: send it
BEGINNER: Line Hops, cap it at 10:00 if needed, for beginners this is a lot of sit-ups
SCALED: Single Unders
Rx+ and Comp: it’s a named Girl WOD, see what you can do…challenge yourself to go unbroken on the Double Unders