0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Time Trial
20:00-36:00 Time Trial
36:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Calf Stretch
Wall Quad Stretch
Standing Straight Leg Marches
Specific Warm-up
2 Rounds
250/200m Row
100m Run
Time Trial
16-minute time block to complete
For Time
1,000/800m Row
800m Run
FOCUS:
Mid range time frame that doesn’t involve much pacing, but isn’t quite full out
We will retest this at the end of the cycle, so push hard and get a true test of where you are at
MEMBER SPECIFIC:
Row and run should take no longer than 4:30, adjust distance accordingly and make sure they record what changed so they can do the same on the retest
EQUIPMENT CONDSIDERATIONS:
Stagger the start so everyone can use the rower and go in this order, time has been allotted for this in the class timeline
If you have to modify this for weather or any other reason, be sure to record that so it can be repeated the exact same in week 6
WOD Prep
2-3 Rounds
8 Air Squats
6 AbMat Sit-ups
4 Hang Power Snatch (build to workout weight)
WOD:
AMRAP 9
15 Air Squats
12 AbMat Sit-ups
9 Hang Power Snatch @95/65
PACE GOAL: 4-5 Rounds
FOCUS:
Staying unbroken on snatch with core and leg fatigue
STRATEGY:
Steady pace on the sit-ups and squats
Good hip drive and punch overhead, stay unbroken on snatch
BEGINNER: 12 Squats, 9 Sit-ups, 6 Snatch @45/35 or training bar
SCALED: 75/55
GO BEYOND Accessory Work
50 Barbell Curls @empty barbell
50 Barbell Skull Crushers @empty barbell