0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Glute Stretch
Pigeon Stretch
Hip Openers
Specific Warm-up
Progress to starting weight
Strength
Deadlift Wave Load: 6 sets
Sets 1,3,5: 3 reps @75-80%
Sets 2,4,6: 1 rep @90-95%
—then—
Single Arm, Single Leg KB RDLs 3x10 (5 each leg)
FOCUS:
negative rest interval work, rest will be about half of the work time
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 90 seconds for 9:00 (6 sets) for Deadlift, EMOM 3 for RDLS
MEMBER SPECIFIC:
Stay braced with a neutral spine, flex glutes at the top of each rep
Focus on balance and stability on the RDLs
Endurance Prep
2-3 Rounds
6 V-ups
6 Single DB Overhead Lunges (3 each leg, build to Endurance weight)
Endurance:
5 Rounds For Time:
20 V-ups
20 Single DB Overhead Lunges @50/35
PACE GOAL: 11:00-13:00
STRATEGY:
Steady reps on the V-ups, focus on quality reps
shoot for 10 on one arm, quick rest, then 10 on the other arm, can be forward/backward/walking lunges
BEGINNER: Lying Straight Leg Raises, no weight on lunges
SCALED: Single Arm/Single Leg V-ups, 35/20
Rx+: 70/50
COMP: 100/70, T2B must be unbroken
GO BEYOND Accessory work (optional)
Barbell Good Mornings 4x6
Barbell Windshield Wipers 4x12 (6 each way)