0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-40:00 Transition to Endurance

40:00-55:00 Endurance

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lat Stretch

Calf Stretch

Iron Crosses

Specific Warm-up

2 Rounds

250/200m Row

200m Run

Energy Systems

2 Rounds (12 minute cap)

500/400m Row

400m Run

*stagger the start as needed

FOCUS:

• Fitness for the Time Trial

Endurance Prep

2-3 Rounds

8 Plate Hops

6 Plate Squats

4 Plate Sit-ups

WOD:

AMRAP 15

21 Plate Hops

15 Plate Squats

9 Plate Sit-ups

PACE GOAL: 5-7 Rounds

FOCUS:

• Full body muscular endurance

STRATEGY:

• Quick off the ground on the hops

• Steady pace on squats and sit-ups

*Find a challenging weight plate for all movements

GO BEYOND Accessory Work

50/40 Calories for time

*Machine of your choice