0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 GO BEYOND Accessory Work (optional)
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Calf Stretch
Standing Straight leg marches
WOD Prep
2-3 Rounds
5 Plate Hops
5 Plate Sit-ups
5 Plate Ground to Overhead
10/8 Calories on machine of your choice
WOD:
For Time
50-40-30-20-10 of
Plate Hops
Plate Sit-ups (on chest)
Plate Ground to Overhead (VIDEO)
Calories (machine of your choice)
PACE GOAL: breathe, move, enjoy fitness
STRATEGY:
focus on being quick off the ground on the hops
steady pace on the sit-ups, try to keep moving
good hip pop and extension to get momentum into the plate when going overhead
Choose one machine or mix it up
BEGINNER: 40-30-20-10, Line hops, flutter kicks, 15/10 (10s if you don’t have 15s)
SCALED: 25/15 (25/10 if you don’t have 15s)
Rx: 35/25 (45/25 if you don’t have 35s)
GO BEYOND Accessory Work
Barbell Bent Over Rows 4x12
Single DB Front Raises 3x12 each arm