0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Forearm Stretch
Ankle Mobility
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 Air Squats
10 Sit-ups
Strength
Front Squat 5x1
*build to heavy single, not necessarily a max
Max reps at 80% of heaviest weight reached
FOCUS:
Seeing where you are at on a heavy single and also how well you can stay braced and keep technique in a rep max.
We are working towards a 3-rep max at the end of this cycle
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 10 minutes for the 5x1, then 5 minutes to do your rep max whenever you are ready
MEMBER SPECIFIC:
You can use the rep max to estimate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = Estimated Max
Example: if you did 225 for 5 reps
225 x 5 = 1,125
1,125 x 0.0333 = 37.46
225 + 37.46 = 262.46 (estimated 1-rep max)
Endurance Prep
2-3 Rounds
100m Run
4-6 Double KB Box Step-ups (build to WOD weight and height)
Endurance:
AMRAP 10
400m Run
20 Double KB Box Step-ups @35/26, 24/20”
PACE GOAL: 3-4 Rounds
FOCUS:
Lower body muscular endurance
STRATEGY:
2:30 or less on the run
Steady pace on the step-ups, grip will become an issue as the workout continues
BEGINNER: Cut down the run as needed according to the time frame, no weight on step-ups
SCALED: 26/18
Rx+: 53/35
GO BEYOND Accessory Work
50-100 MB Sit-ups