0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-40:00 Transition to Endurance
40:00-56:00 Endurance
56:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (forward/backward/side to side)
Lat Stretch on Rig
Straight Arm Bicep/Shoulder Stretch on Rig
Specific Warm-up
2 Rounds
2-3 Pull-up negatives
2-3 Handstand Push-up negatives
Strength
3 Sets each
Max Unbroken Strict Pull-ups
Max Unbroken Push-ups
FOCUS:
New personal records
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION
Alternate Every 2 minutes for 12 minutes (3 sets each movement)
MEMBER SPECIFIC:
You can also go for max sets of chest to bar, deficit, kipping
A good time for coaches to work with those who have not got a rep yet to get their first
Endurance Prep:
2-3 Rounds
10/8 Calorie Row
10 Russian KB Swings
10 KB Sit-ups (on chest)
Endurance:
4 Rounds For Reps:
1 minute Max Calorie Row
1 mInute Max Russian KB Swings @53/35
1 minute Max KB Sit-ups
1 minute Rest
*PACE GOAL: 12+ Calorie Row, 20+ Swings, 20+ Sit-ups
FOCUS:
Quality, consistent rounds
STRATEGY:
Your mindset is 3 minutes of consistent work, then a short rest to regroup
Steady pace on the machines, big sets on the KB, try to only put it down once within the minute
EQUIPMENT CONSIDERATIONS:
Start on different stations as needed, would have each person get off the rower around 45-50 seconds to allow for transition to the next station and/or a new person to get on the rower
BEGINNER: 26/18, no weight on sit-ups
SCALED: 35/26
Rx+: 70/53
COMP: 90/70, GHD Sit-ups
GO BEYOND Accessory Work
100 Russian Twists (50 each way)