0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Thread the needle
Scorpions
Banded Pull Aparts
Banded Pass Throughs
Wall Scap Slides
Specific Warm-up
3 Rounds
3 Pause Push Jerk (pause in the dip position, coach their position)
6 Double DB Top Down Rows (3 each arm)
MANAGEMENT
I would do at least the first round of the pause jerks on command, solid 3-5 second hold in the dip position
Strength
Push Jerk 5x5 (from rack)
Double DB Top Down Rows 5x8 (4 each arm, VIDEO)
FOCUS:
Working on cycling shoulder to overhead with moderate to heavyish weight, good prep for The Open workouts
Pulling for back strength and to balance out push/pull ratio for shoulder health
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. Every 1:15 for 12:30, use the interval clock…technically still 12 minutes, you will do your last set of pulls at the 11:15 mark
WOD Prep
2 Rounds
5 Pull-ups
5 Toes to Bar
5 Power Snatch
10/7 Calorie Bike
WOD:
4 Rounds
3 minute block
15 Pull-ups/Toes to Bar (2 rounds of each)
12 Power Snatch @75/55
Max Calorie Bike with remaining time
—1 minute rest between rounds—
SCORE: Reps (pull-ups/T2B + Snatch + Bike)
PACE GOAL: 2:00 or less for the Pull-ups/T2B + Snatch, 60/40+ total calories
FEEL:
Zero to 100…interval style
The 1 minute rest in rounds 1 and 2 will feel like you get a bit recovered before going again, after round 3 it will feel like very little rest
Working on Unbroken reps for these movements…working both Pull-ups and Toes to Bar in case they are in workout 1 and it saves taxing on muscle group too much
STRATEGY:
Max set every time you got on the rig or barbell to stay unbroken or as few as sets as possible
You can alternate back and for on Pull-ups and T2B or do 2 sets of one then 2 sets of the other
80-90% effort on the bike, just below maximal
EQUIPMENT CONSIDERATIONS:
The bike is ideal here because besides heart rate it isn’t adding extra difficulty to these movements like a Row would (fatiguing the pull for pull-ups and snatch) or Ski (fatiguing the core for T2B and Triceps in the overhead position of the snatch)
However, if needed you can add another machine, but I would have the more advanced athletes use those machines because of the added difficulty to stringing reps together
BEGINNER: Ring Rows or DB Rows, Lying Leg Raises, Alt. DB Snatch
SCALED: Jumping Pull-ups or Bent Over Rows with same weight as snatch, Hanging Knee Raises, 65/45
Rx+: 95/65
COMP: Chest to Bar, 115/80
FIT February Day 2
5-10 minutes on machine of your choice or run @recovery pace