0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-44:00 Transition to WOD

44:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Hip Openers

Samson Stretch

Calf Stretch

Specific Warm-up

2 Rounds

250/200m Row

100m Run

Energy Systems

Alt. Every 2 minutes for 16 minutes (4 sets each)

250/200m Row

200m Run

FOCUS:

• Short, intense intervals with about the same work to rest times

• This will help improve your time trial post test

MEMBER SPECIFIC:

• Row and run should take no longer than 1:15, adjust distance accordingly

EQUIPMENT CONDSIDERATIONS:

• Start on different stations if needed and alternate back and forth

WOD Prep

2-3 Rounds

30sec Single DB Front Rack Hold

6 Single DB Lunges

WOD:

6 Rounds For Time:

50m Single DB Front Rack Carry @50/35

12 Single DB Lunges

PACE GOAL: 9:00-11:00

OF NOTE: this is a fun one to stay outside for…Carry 50m out, do the lunges, carry 50m back to gym do the lunges, etc. Be cautious of baking your knee on the pavement if staying outside

FOCUS:

• Core stabilization, lower body muscular endurance

STRATEGY:

• Must keep two hands on the DB and hold in front rack in middle of your body

• Recommend putting the DB on your shoulder for the lunges

BEGINNER: 25/15, no weight for lunges

SCALED: 35/20

GO BEYOND Accessory Work

50 Single Arm/Single Leg V-ups