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 Workout
43:00-55:00 Workout
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
Push Press 5x1
*build to heavy single, not necessarily a max
Max reps at 80% of heaviest weight reached
Workout Prep
2-3 Rounds
10 Double or Single Unders
5 Pull-ups
4 Barbell Back Rack Lunges
Workout:
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