0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Time Trial
20:00-36:00 Time Trial
36:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Calf Stretch
Wall Quad Stretch
Standing Straight Leg Marches
Specific Warm-up
2 Rounds
250/200m Row
100m Run
Time Trial
For Time
1,000/800m Row
800m Run
FOCUS:
Mid range time frame that doesn’t involve much pacing, but isn’t quite full out
We will retest this at the end of the cycle, so push hard and get a true test of where you are at
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION
N/A
MEMBER SPECIFIC:
Row and run should take no longer than 4:30, adjust distance accordingly and make sure they record what changed so they can do the same on the retest
EQUIPMENT CONDSIDERATIONS:
Stagger the start so everyone can use the rower and go in this order, time has been allotted for this in the class timeline
WOD Prep
2-3 Rounds
8 Air Squats
6 AbMat Sit-ups
4 Hang Power Snatch (build to workout weight)
WOD:
AMRAP 9
15 Air Squats
12 AbMat Sit-ups
9 Hang Power Snatch @95/65
PACE GOAL: 4-5 Rounds
FOCUS:
Staying unbroken on snatch with core and leg fatigue
STRATEGY:
Steady pace on the sit-ups and squats
Good hip drive and punch overhead, stay unbroken on snatch
BEGINNER: 12 Squats, 9 Sit-ups, 6 Snatch @45/35 or training bar
SCALED: 75/55
Rx+: 115/80
COMP: 15 Wall Balls, 12 GHD Sit-ups, 9 Snatch @155/105
GO BEYOND Accessory Work
50 Barbell Curls @empty barbell
50 Barbell Skull Crushers @empty barbell