0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pulldowns
Banded Tricep extensions
Banded Curls
Scorpions
Specific Warm-up
Progress to starting weight around 70-75%
Strength
15-minute time block
Push:
Push Press 5x1
*build to heavy single, not necessarily a max
Max reps at 80% of heaviest weight reached
Pull:
Double DB Reverse Flys 6x8
FOCUS:
Seeing where you are at on a heavy single and also how well you can stay braced and keep technique in a rep max.
We are working towards a 3-rep max at the end of this cycle
Reverse flys to balance the push/pull for strength and shoulder health
MEMBER SPECIFIC:
You can use the rep max to estimate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = Estimated Max
Example: if you did 225 for 5 reps
225 x 5 = 1,125
1,125 x 0.0333 = 37.46
225 + 37.46 = 262.46 (estimated 1-rep max)
WOD Prep
2-3 Rounds
10 Double or Single Unders
5 Pull-ups
4 Barbell Back Rack Lunges
WOD:
Every 3 minutes for 12 minutes:
40 Double Unders
20 Pull-ups
Max Rep Barbell Back Rack Lunges @115/80
PACE GOAL: Completing of double unders and pull-ups in 2:00 or less, 16-22 Lunges each round
FOCUS:
Consistency on time of completion of skill work each round
Lower body muscular endurance
STRATEGY:
Go for big sets on double unders, should be 1:00 or less
No more than 4 sets on pull-ups, should be 1:00 or less
OF NOTE: Yes, for those who modified the Tuesday workout they will have done pull-ups then and today. Tuesday was a very small amount of reps more focused on strength (so should be a harder version than today), today is more about endurance in the movement. Both will help build their capacity for this movement
BEGINNER: Line Hops, Ring Rows, no weight on lunges
SCALED: Single Unders, Banded/Jumping Pull-ups, 95/65…another good option if someone can do pull-ups just not this high of volume each set is 2 rounds of 20 Dubs and 10 Pull-ups then the lunges
GO BEYOND Accessory Work
400-800m Walk with friends