0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds:

100m Jog

20 Shoulder Taps

10 Ring Rows

10 Lunges

*following this take them to the board to review the MetCon, key points of the movements and the modifications, then give them time to warm-up the movements

17:00-22:00

Explanation and Set-up for next section

22:00-50:00

3) MetCon:

*Run: focus on breathing and trying to manage your heart tate

*Pull-ups: good rhythm with the kip and setting up your next rep

*Push-ups: tight core, chest to deck, full lockout at the top

*Squats: full depth, full hip extension, keep chest up, flex butt at the top

Hero WOD “Payne Train”

For Time:

300m Run

5 Rounds of Cindy

300m Run

4 Rounds of Cindy

300m Run

3 Rounds of Cindy

300m Run

2 Rounds of Cindy

300m Run

1 Round of Cindy

300m Run

*Pace: Aggressive: 24:00, Solid: 26:00, Limit: 28:00

*Run should be 2:00 or under, shoot for an EMOM pace on the rounds of Cindy

Beginner: 200m Run, Ring Rows, Knees or Hands Elevated Push-ups (5 Ring Rows, 7 Push-ups, 9 Squats)

Scaled: Jumping/Banded Pull-ups, Knees or Hands Elevated Push-ups

Rx/Rx+: as is

50:00-60:00

Optional Accessory Strength:

4x12 Hollow Rocks

4x12 Supermans

50:00-60:00

5) COOL-DOWN