0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-41:00 Endurance
41:00-49:00 Minute to Win It Challenge
49:00-55:00 Minute to Win It Challenge
55:00-60:00 Cool-down
General Warm-up
2-3 Rounds
Scorpions
Lying Hamstring Stretch
Glute Bridges
Kneeling Hip Flexor Stretch
Endurance Prep
2 Rounds
100m KB Burden Run or 20” KB Drag Bear Crawl
10 Russian KB Swings
10 AbMat Sit-ups
WOD:
For Time
400m KB Burden Run @53/35
—then—
50-40-30-20-10 of
Russian KB Swings @53/35
AbMat Sit-ups
—then—
400m KB Burden Run @53/35
PACE GOAL: 18:00-21:00
FOCUS:
Steady grunt work in a longer duration
WEATHER CONSIDERATIONS
If the temperature is too low or bad weather comes up then you can modify the burden run to a 240ft KB Drag Bear Crawl (20ft zones, 12 total lengths, VIDEO)
Video shows a DB, but this can be done with a KB too since we are using that for swings, Rx would be the same as the swings
If you need to choose this option the pace goal outlined may be a little off
STRATEGY:
3:15 or less on the Burden Run
Try to keep the swings no more than two sets with each rep scheme
Keep breathing and keep moving at a slow and steady pace on the sit-ups
PARTNER OPTION:
The runs or crawls would be together, split the reps as needed on swings and sit-ups
Know if you make the decision to do the partner option it will take less time than the pace goal outlined
BEGINNER: Up Downs, Lying Straight Leg Raises, 25/15 and/or partner the workout
SCALED: Hanging Straight Leg Raises, 35/20 and/or partner the workout
Rx+: 70/53
Minute to Win It Challenge
Alt. EMOM 6
Max Calorie on machine of your choice
Rest