0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 rounds
Samson Stretch
Glute Bridges
Seated Groin Stretch
WOD Prep
2-3 Rounds
100m Run
6 Burpee Box Step-overs
5 Pull-ups (version for workout)
4 Thrusters (build to WOD starting weight)
WOD:
Partner AMRAP 30:
800m Run
40 Burpee Box Step-overs @24/20”
20 Chest to Bar Pull-ups
10 Thrusters @115/80, 135/95, 155/105, 165/115, 185/125
*weight increases each round
PACE GOAL: 4-5 Rounds (6:00-7:30 per round average)
STRATEGY:
Split reps as needed
200s or 400s on the run. Should be under 5:00, adjust distance accordingly.
4-5 reps at a time on the burpee step-overs is recommended. 10 at a time would leave the second person with very little rest for the next two movements.
5-10 on the pull-ups.
5/5 as long as you can, go to 3/3/2/2 as needed on thrusters
INDIVIDUAL OPTION:
Cut reps in half, drop to AMRAP 24, 1 minute rest between rounds.
Optional Accessory Work after: 5 sets: 20 Plate Bus Drivers, 40 Russian Twists (20 each way)
BEGINNER: 400m Run, 20 Burpees, 20 Ring Rows, 20 Thrusters with empty barbell, training bar or PVC
SCALED: 20/16”, Chin over bar/banded/jumping pull-ups, 75/55, 95/65, 115/80, 135/95, 155/105
Rx+: 135/95, 155/105, 165/115, 185/125, 205/145
COMP: 155/105, 165/115, 185/125, 205/145, 225/155