0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-38:00 Strength
38:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Seated Groin Stretch
Up Dog to Down Dog
Lying Glute Stretch
Specific Warm-up
Progress to Starting weight
Strength:
Double DB Reverse Flys 5x10
KB Goblet Lateral Lunges 5x8 (4 each leg)
Weighted Front Planks 5x30sec
FOCUS:
Pulling movements to increase back strength and balance out the pushing in the week, posterior and core strength
OPEN TIME OPTION:
18 minutes
CONTROLLED TIME OPTION:
3 x 6-minute time blocks
MEMBER SPECIFIC:
Keep chest to the ground and only a slight bend in the arms, squeeze shoulder blades together on the reverse flys
Keep both feet pointing straight ahead when going into lateral lunge and focus on good depth
Keep good, flat back, core braced and glutes flexed, weight plate on your lower back area
WOD Prep
2-3 Rounds
1 Full or Half Rope Climb
5 Handstand Push-ups (or WOD version)
WOD:
AMRAP 8
2 Rope Climbs
10 Handstand Push-ups
PACE GOAL: 4-5 Rounds (1:30-2:00 per round)
STRATEGY:
Work on getting your foot clamp up high to be more efficient on the rope climbs, these pulls will help balance out the pushing in HSPU
If you can’t consistently do at least 4/3/3 with short rest on the HSPU then look at the scaled formats
EQUIPMENT CONSIDERATIONS:
With only two rope climbs, people can share ropes, you would rest in between anyway especially as you get later in the workout
The modifications won’t utilize the rope, so only those who can climb the rope will be using them. Russian twists help build strength in core and grip.
BEGINNER: 20 Russian Twists (10 each way), 10 Double DB Strict Press
SCALED: if you cannot hip the reps mentioned above, but can do smaller reps then change the format to 1 rope climb and 5 HSPU…modifications: 20 Russian Twists (10 each way), 10 Double DB Strict Press or modified HSPU
Rx+: 1 legless/1 regular, 10 HSPU must be unbroken
COMP: legless, strict