0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-43:00 Endurance
43:00-55:00 GO BEYOND Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Glute Bridges
Up Dog to Down Dog
Endurance Prep
2 Rounds
250/200m Row/100m Run (one round of each)
8 Russian KB Swings
6 Box Jump Overs
4 Side to Side Knee Raises
Endurance:
10-minutes
1,000/800m Row Buy-in
AMRAP with remaining time
20 Russian KB Swings @53/35
15 Box Jump Overs @24/20”
10 Side to Side Knee Raises
—3 minutes rest—
10-minutes
800m Run Buy-in
AMRAP with remaining time
20 Russian KB Swings @53/35
15 Box Jump Overs @24/20”
10 Side to Side Knee Raises
PACE GOAL: 4:30 or less for the row and run, 8-10 total rounds
STRATEGY:
Pick up where you left off on the AMRAP
No more than two sets on the swings, quick hips, relax your arms
Steady pace on the box jump overs
No more than two sets on Side to Side Knee Raises, get those knees up as high as you can to each side
EQUIPMENT CONSIDERATIONS
If needed start some on the run and some on the row, switch for round 2
BEGINNER: 15/2/9 reps, 26/18, Plate hops, Lying Straight Leg Raises
SCALED: 35/26, Hanging Straight Leg Raises
Rx+: 70/53
COMP: 90/70, Box Clear overs
GO BEYOND Accessory Work
400m Double KB Farmer’s Carry
*50 Russian Twists (25 each way) each time you have to drop, all reps done after the carry is complete