0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-36:00 Endurance
36:00-45:00 Transition to Accessory Work
45:00-55:00 GO BEYOND Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Up Dog
Standing Straight leg marches
Endurance Prep
2-3 Rounds
10 Air Squats
10 Russian KB Swings (build to endurance weight)
10 AbMat Sit-ups
WOD:
4 Rounds For Time
30 KB Goblet Squats @53/35
30 Russian KB Swings
30 AbMat Sit-ups
PACE GOAL: 15:00-18:00
PARTNER OPTION: AMRAP 16, split reps as needed
FOCUS:
Lower body and core endurance. Breathe, move, stay consistent
STRATEGY:
Steady pace on the squats, no more than two sets
No more than two sets on the swings
Keep moving on the sit-ups
BEGINNER: 20 Air Squats, 26/18 for swings, 20 swings, 20 sit-ups
SCALED: 35/26
Rx+: 70/53
COMP: Double KB swings @70/53, GHD Sit-ups
GO BEYOND Accessory Work
4x50m HEAVY object carry
*sandbag, KB, DB, Yoke…can also do sled push if you have them