0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-35:00 Cardio +Core
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Quad Stretch
Kneeling Hip Flexor Stretch
Calf Stretch
Straight Leg Marches
Specific Warm-up
1-2 Rounds
40yd Sprint
10 Alt. V-ups
Cardio + Core
4 Rounds
3 minute time block
300yd Shuttle
Max Alt. V-ups
—1 minute rest between rounds—
SCORE: Max Alt. V-ups
FOCUS:
Push the pace on each run with the goal of 2:00 or less
Steady pace on the V-ups
WOD Prep
2-3 Rounds
6 Russian KB Swings
4 Box Jump Overs
2 Power Cleans
WOD:
6 Rounds For Time
12 Russian KB Swings @53/35
10 Box Jump Overs @24/20”
5 Unbroken Power Cleans @165/115
SCORE: Time of completion
PACE GOAL: 8:00-10:00
FEEL:
Zero to 100 and Pray
This time domain is right on the cusp of a full send and just below red line…which means you need to send it and see how long you can hang on
STRATEGY:
Unbroken on the swings, flex your butt on every rep to save your back
Steady pace on the box jump overs
Take an extra breath if needed to make sure you can string all of the power cleans togethe
For reference the weight should be around 65-75% of your power clean 1-rep max…if your max is well over your bodyweight then more towards 65%, if it is well below your bodyweight then more towards the 75%
BEGINNER: 26/18, 16/12”, 75/55
SCALED: 35/26, 20/16”, 155/105
Rx+: 70/53, 24/20”, 185/125
FIT February Day 2
35 Burpees