0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-30:00 Strength
30:00-37:00 Transition to Endurance
37:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Pec Stretch
Thread the needle
World’s Greatest Stretch
Specific Warm-up
Progress to Starting weight around 70%
Strength:
Work to Barbell Strict Press 5-rep max
FOCUS:
1-rep, 5-rep and 10-rep maxes are good to compare. When you use the estimated max formula you can see how your capability (maximal strength) compares to your capacity (strength endurance)
OPEN TIME OPTION:
10 minutes
CONTROLLED TIME OPTION:
Every 2 minutes for 10 minutes (5 sets to reach 5-rep max)
MEMBER SPECIFIC:
Make sure the barbell is touches the shoulders and arms get fully locked out overhead
Endurance Prep
2-3 Rounds
10/8 Calorie Row
6 Push-ups
3 Front Rack Lunges
*build to Endurance weight
Endurance:
3 x AMRAP 3
20/16 Calorie Row
AMRAP with remaining time
10 Push-ups
6 Front Rack Lunges
—3 minutes rest between rounds—
PACE GOAL: 1:15 or less for row, 2.5-3.5 rounds each AMRAP
STRATEGY:
Push HARD each round, 3 minutes is a good amount of rest
Pick up where you left off each AMRAP
Remember, levels are specific to each movement. Make sure you choose the calorie/run that will get done within the time frame and the appropriate weight
EQUIPMENT CONSIDERATIONS:
Start some on rest and some on the AMRAP if needed because of class size, if you still don’t have enough to share between two people then you can have some do a 200-300m run (should take 55-1:15 to complete)
BEGINNER: 15/12 calories, knees or hands elevated push-ups, no weight on lunges
SCALED: 18/14 calories, knees or hands elevated push-ups
Rx+: 25/20 calories, 12 push-ups
COMP: 30/24 calories, 12 Diamond push-ups