0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-43:00 WOD
43:00-55:00 GO BEYOND Accessory Work (optional)
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Glute Bridges
Up Dog to Down Dog
WOD Prep
2 Rounds
250/200m Row/100m Run (one round of each)
8 Russian KB Swings
6 Box Jump Overs
4 Toes to Bar
WOD:
10-minutes
1,000/800m Row Buy-in
AMRAP with remaining time
20 Russian KB Swings @53/35
15 Box Jump Overs @24/20”
10 Toes to Bar
—3 minutes rest—
10-minutes
800m Run Buy-in
AMRAP with remaining time
20 Russian KB Swings @53/35
15 Box Jump Overs @24/20”
10 Toes to Bar
PACE GOAL: 4:30 or less for the row and run, 8-10 total rounds
STRATEGY:
Pick up where you left off on the AMRAP
No more than two sets on the swings, quick hips, relax your arms
Steady pace on the box jump overs
No more than two sets on T2B
EQUIPMENT CONSIDERATIONS
If needed start some on the run and some on the row, switch for round 2
Shuttle run that takes approx. the same time as the 800m run (3:30-4:30) if needed
BEGINNER: 15/2/9 reps, 26/18, Plate hops, Lying Straight Leg Raises
SCALED: 35/26, Hanging Straight Leg Raises
GO BEYOND Accessory Work
400m Double KB Farmer’s Carry
*50 Russian Twists (25 each way) each time you have to drop, all reps done after the carry is complete