0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Iron Crosses

Glute Bridges

Pigeon Stretch

Up Dog

Specific Warm-up

2-3 Rounds

10 Barbell RDLs

10 Hollow Rocks

Strength

Deadlift

1x10 @60%, 1x8 @65%, 3x6 @70-75%

FOCUS:

• These rep ranges and percentages focus on improving strength endurance

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• Every 3 minutes for 15 minutes

WOD Prep

3 Rounds

4 Toes to Bar

2 Single DB Devil’s Press

WOD:

12 Rounds For Time

6 Toes to Bar

4 Single DB Devil’s Press @50/35

SCORE: Time of completion

PACE GOAL: 10:00-12:00

FEEL:

• Push and Pray

• The lower rep range should allow you to keep pushing the pace throughout

STRATEGY:

• This lower rep range should allow those that string them together to stay unbroken and those that can string a couple together to still do the workout Rx

• Steady pace on the Devil’s Press, force yourself to drop, you will get back up

BEGINNER: 12 Weight Plate Russian Twists (6 each way) or Lying Straight Leg Raises, Burpees

SCALED: 12 Weight Plate Russian Twists (6 each way) or Hanging Straight Leg Raises, 35/20

Rx+: 70/50

COMP: 8 T2B, 6 Double DB Devil’s Press @50/35

JACKEDuary Day 1

50 Bench Dips

50 Ring Rows

*break up however you want