0:00-15:00 General/Specific Warm-up
15:00-35:00 Skill Work
25:00-32:00 Transition to WOD
32:00-55:00 WOD
55:00-60:00 Cool-down/Accessory Work
General Warm-up
3 rounds
Plank Up Downs
Pigeon Stretch
Banded Lat Stretch
Banded Shoulder Stretch
Wrist Mobility
Skill Work
5 minute coaching block to review what these movements are and talk about the key points
This helps those who cannot yet do pull-ups develop grip strength and/or practice the kip and pull to get their first rep with the Kip and Kip + Pull complex
For those that can string some together the Kip + Pull complex will get them ready for the WOD and help them be more efficient
For those that are very efficient at kipping pull-ups the reverse bicycles will help them start to get the rhythm of butterfly
For those that can do butterfly the Reverse Bicycle Pulls will get them warmed up for the WOD and help them be more efficient
EMOM 5
6 Kip Swings/3 Kip Swing + Pull Complex (VIDEO)/6 Reverse Bicycles (VIDEO)/6 Reverse Bicycle Pulls (VIDEO)
WOD Prep
2-3 Rounds
10/6 Calorie Bike
5 Burpees
5 Pull-ups
WOD:
6 Rounds
3 minute time block
15/9 Calorie Bike
15 Burpees
Max Pull-ups
—1 minute rest between rounds—
SCORE: Reps (Bike+Burpees+Pull-ups)
PACE GOAL: 2:00 or less for the Bike + Burpees
FEEL:
Steady Eddy or Betty get Jacked
This is 18 minutes of work over a 23-minute period…the 1 minute rest will not feel like much
Find a pace on the bike and burpees that you can maintain through all rounds, this will mean going slower and more of a steady pace than you think especially in rounds 1-3
We have slowly built are way up in pull-up reps per round and overall volume, now let’s get a true test of where you are at with this skill before The Open
The upper body fatigue will begin to accumulate from the burpees and pull-ups, but you should feel pretty swole :)
STRATEGY:
45 seconds or less for the bike, 1:15 or less for the burpees
Go for big sets on the pull-ups and see how long you can hang on
EQUIPMENT CONSIDERATIONS:
If you need to share bikes, you can have some do the burpees first then the bike, time frames should be similar enough
You can also add a machine if needed, run would not be best for this stimulus
PARTNER OPTION:
6 Rounds
3 minute block
14/12/10 Calorie Bike (male/mixed/female)
16 Burpees
Max Pull-ups with remaining time
1 minute rest between rounds
Split reps as needed
BEGINNER: 10/6 Calorie Bike, 10 Up Downs, 10 Ring Rows
SCALED: 12/7 Bike, 12 Burpees, Max Jumping Pull-ups
Rx+: Chest to Bar
Comp: 20/12 Calorie Bike, 15 Burpees, Max Bar MU
FIT February Day 3
5 Rounds
30 seconds of Max Double or Single Unders
30 seconds Rest
30 seconds Weighted Plank
30 seconds Rest