0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Glute Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Up Dog to Down Dog
Specific Warm-up
3 Rounds
10 KB RDLs
30sec Front Plank
Strength
Deadlift 5x3 @75-80%
FOCUS:
Building strength for the 2-rep max in week 6
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 5: 1-2 reps to build to starting weight, Every 2 minutes for 10 minutes for working sets
MEMBER SPECIFIC:
I would focus on single reps instead of touch n’ go
Endurance Prep
2-3 Rounds
5 Burpees
5 MB Sit-ups (VIDEO)
Endurance:
3 Rounds For Time
20 Burpees
20 MB Sit-ups @20/14
PACE GOAL: 10:00-12:00
FOCUS:
Core muscular endurance
There will be an accumulative effect from the deadlift
STRATEGY:
Steady pace, force yourself to drop you will get back up, rounds 2 and 3 will get more challenging with core fatigue
Breathe and move on the sit-ups
BEGINNER: Up Downs, no weight on sit-ups
SCALED: 14/10
Rx+: 30/20
GO BEYOND Accessory Work
EMOM 7
30sec Max Calories
*machine of your choice