0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-48:00 Transition to Endurance
48:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Child’s pose
Banded Lat Stretch
Banded Hip Flexor stretch
Specific Warm-up
Progress to starting weight
Strength
Strict Pull-ups 8x3
Push-ups 8x10/8
FOCUS:
Building strength and reps for pull-ups and push-ups
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
Alternating EMOM 16
MEMBER SPECIFIC:
Scaling down options for pull-ups: pull-up negatives, snatch grip bent over rows
Scaling down options for push-ups: hands elevated on box, bench or barbell in the rack…or band across J hooks in the rack…this allows an easy way to see your progress over the cycle…getting closer to the ground or using a skinnier band
Scaling up options for pull-ups: weighted
Endurance Prep
2-3 Rounds
4 Double KB Step-ups
10 Double or Single Unders
Endurance:
5 Rounds For Time
10 Double KB Step-ups @53/35, 24/20”
40 Double Unders
PACE GOAL: 9:00-11:00 (1:45-2:12 average per round)
STRATEGY:
Can also use DBs if needed on step-ups, keep a steady pace, stay tall as you step up on the box
Go for big sets on double unders, give yourself at least three attempts before going to a scaling option
BEGINNER: Single KB Step-ups, 26/18, Line Hops
INTERMEDIATE: 35/26, single unders
SPORT: 70/53
COMP: 70/53, Dubs must be unbroken
GO BEYOND Accessory work (optional)
Double DB Reverse Flys 4x10
Scarecrows 4x10
*reps dropped from last week, increase weight