0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Conditioning + Core
20:00-35:00 Conditioning + Core
35:00-43:00 Transition to Endurance
43:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Seated Groin Stretch
Pigeon Stretch
Hip Openers
Specific Warm-up
2 Rounds
10/8 Calorie Row/Bike (on round of each)
30seconds Side Plank (15 sec each side)
Cardio + Core
Alt. EMOM 15:
15/12 Calorie Row
10/8 Calorie Bike
30 seconds Hollow Rocks
FOCUS:
Interval fitness
Bracing in solid hollow position while under fatigue
OPEN TIME OPTION:
N/A
CONTROLLED TIME OPTION:
as is
MEMBER SPECIFIC:
Push hard on the cardio, breathe and move on the hollow rocks
Single Leg, Single Arm on the hollow rocks if needed
Endurance Prep
2-3 Rounds
4 Deadlift (build to WOD weight)
8 AbMat Sit-ups
10 Double or Single Unders
Endurance:
AMRAP 12:
10 Deadlift @225/155
20 AbMat Sit-ups
30 Lateral Hops over Barbell
PACE GOAL: 5-6 Rounds
STRATEGY:
Try to stay unbroken on deadlift
Steady pace on sit-ups
Big sets on Lateral Hops
As the rounds go on, core and grip fatigue will set in on deadlift, stay braced on keep your technique dialed in under fatigue
BEGINNER: Double KB Deadlift, Line Hops
SCALED: 185/125
Rx+: 275/185
COMP: 275/185, all reps must be unbroken
GO BEYOND Accessory work (optional)
Single DB Floor Press 4x12 (6 each arm)
Single DB Reverse Flys 4x12 (6 each arm)