0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
5 Infant Squats
5 Inchworms
Front Rack Stretch
Specific Warm-up
Progress to starting weight around 70%
Strength
Work to Front Squat 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:
15 minutes
CONTROLLED TIME OPTION:
EMOM 5: warm-up to starting attempt, Every 2 minutes for 10 minutes: 1 complex (5 sets to build to max)
MEMBER SPECIFIC:
Keep elbows and chest up, heels down, controlled on the way down and MAX SPEED on the way up every rep
Endurance Prep
2-3 Rounds
5 Burpees
5 Russian KB Swings (build to Endurance weight)
Endurance:
6 Rounds For Time
10 Burpees
10 Russian KB Swings @53/35
PACE GOAL: 8:00-10:00 (1:35-1:45 per round)
STRATEGY:
Steady pace on the burpees
Unbroken on the swings, focus on a good hip hinge, arms are just along for the ride, flex your butt to get good hip extension
BEGINNER: 5 Rounds, 26/18, Up Downs
SCALED: 35/26
Rx+: 12 Burpees, 12 Swings @70/53
COMP: 15 Burpees, 15 Swings @90/70