0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-40:00 WOD
40:00-45:00 Transition to Accessory Work
45:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Calf Stretch
Standing Straight Leg Marches
Plank Up Downs (VIDEO)
WOD Prep
2-3 Rounds
100m Run
2 Power Cleans
4 Push-ups
6 Air Squats
WOD:
“Chief Runsalot”
AMRAP x 20
400m Run
4 Rounds of:
3 Power Cleans @135/95
6 Push-ups
9 Air Squats
*PACE GOAL: 4-5 Rounds
FOCUS:
Endurance. Find a pace that you can stay consistent with across the 20 minutes
STRATEGY:
The run should be 2:30 or less
Rounds should be 35-50 seconds
Solid pace on the run, but as the time goes on use this as an “active recovery” in between the next set of 4 rounds
BEGINNER: adjust run if needed to stay under 2:30, 95/65, knees or hands elevated push-ups
SCALED: 115/80, knees or hands elevated push-ups
GO BEYOND Accessory Work
Gorilla Rows 5x8 (4 each side, VIDEO)
MB Up and Overs 5x10 (5 each way, VIDEO)