0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Child’s Pose
Pigeon Stretch
Wall Quad Stretch
Specific Warm-up
3 Rounds
20 Russian Twists (10 each way)
Kneeling Hip Flexor Stretch
Core Challenge
Work to the heaviest 3-rep DB Sit-up (VIDEO)
FOCUS:
Baseline for improvement, we will re test in week 6
In week 6 you can use an estimated max formula to see where you are relative to the strength needed for Toes to Bar if you don’t yet have this skill
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
N/A
MEMBER SPECIFIC:
See the video, feet are anchored under heavy DBs or a partner can stand on your feet, DB is behind your head
WOD Prep
2 Rounds
250/200m Row
10 Thrusters
5 Pull-ups
100m Run
WOD:
“Jacki Fun Run”
For Time
1,000m Row
50 Thrusters @45/35
30 Pull-ups
800m Run
PACE GOAL: 12:00-14:00
FOCUS:
Last cycle we did a time trial with 1,000/800m row and 800m run, now we build on this by testing the named workout “Jacki” with the added “fun run” at the end
We will re test this in week 6
STRATEGY:
Solid pace on the row, about 90% effort, need to have energy to keep pushing the rest of the workout
A lighter weight than usual on a movement isn’t always a good thing, there are less reasons to put the bar down :) go for big sets
Push for as few as sets as possible on pull-ups
Empty out whatever you have left on the run
EQUIPMENT CONSIDERATIONS:
Stagger the start if needed because of rowers
BEGINNER: 500m Row, 50 Air Squats, 30 Ring Rows, 400m Run
SCALED: banded pull-ups or if you have enough rowers you can do 2 Rounds and cut everything in half, this would be for those who can do pull-ups but 30 would really slow them down
Rx+: 75/55, Chest to Bar Pull-ups
COMP: 95/65, Chest to Bar Pull-ups
GO BEYOND Accessory Work
Barbell Curls 4x6
Barbell Skull Crushers 4x6 (VIDEO)