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

15:00-20:00 Transition to Endurance

20:00-40:00 Endurance

40:00-45:00 Transition to GO BEYOND Accessory Work

45:00-55:00 GO BEYOND Accessory Work

55:00-60:00 Cool-down

General Warm-up

3 rounds

Thread the needle

Banded Lat Stretch

Iron Crosses

Endurance Prep

2-3 Rounds

2 Strict Pull-up

4 Push-ups

6 Russian KB Swings

Endurance:

AMRAP 20

4 Strict Pull-ups

8 Push-ups

12 KB Swings @53/35

PACE GOAL: 12-15 Rounds

FOCUS:

• We just came off a cycle of working pull-ups and push-ups, now it is time to put them in a circuit.

• We will retest this workout in week 6

• We will continue to work towards pull-ups and push-ups in accessory work and endurance

STRATEGY:

• Stay calm at the beginning, with lower reps it is really easy to blow yourself up in the first half of this workout

BEGINNER: Ring Rows, knees or hands elevated push-ups, 26/18…20 minutes can be a long time for newbies. You could do 3-4 minutes of work and 1-2 minutes of rest or keep the 20 minutes and add a 50-100m walk in between rounds

SCALED: Banded Pull-ups, knees or hands elevated push-ups, 35/26

Rx+: N/A

GO BEYOND Accessory Work

500m Row for Time

*empty it out, this number will be good to have for Thursday’s Cardio time trial