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

15:00-20:00 Transition to WOD

20:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Hip Openers

Glute Bridges

Inchworms

Banded Lat Stretch

Banded Pull Aparts

WOD Prep

3 Rounds

10/8 Calorie Row/Ski/Bike (one round of each)

5 Deadlift

6 Box Jumps

7 MB Slams

8 AbMat Sit-ups

WOD:

Partner For Time

6 Rounds

10 Deadlift @275/185

20/16 Calorie Row or Ski

5 Rounds

20 Box Jumps @24/20”

30 MB Slams

4 Rounds

40 AbMat Sit-ups

20/14 Calorie Bike

PACE GOAL: 30:00-35:00

FOCUS:

• Longer duration endurance

STRATEGY:

• 5s on Deadlift

• You could split the Row, but I would recommend alternating rounds…if you are doing Ski then I would split

• 5s or 10s on Box Jumps

• 5s or 8/7s on Slams

• 10s on Sit-ups

• Split the Bike

EQUIPMENT CONSIDERATIONS

• Start people on different machines, keep the pairing

• Deadlift with Row, Box Jumps with Sit-ups, Sit-ups with Bike

• If you do not have Ski ergs then replace with 30 MB Slams

INDIVIDUAL OPTION:

• For Time

• 20 Deadlift @275/185

• 50/40 Calorie Row or Ski

• 40 Box Jumps @24/20”

• 60 MB Slams

• 80 AbMat Sit-ups

• 50/35 Calorie Bike

BEGINNER: 5/4/3 Rounds, 135/95, 16/12”

SCALED: 225/155, 20/16”

Rx+: 315/225, Box Clear Overs @24/20”

GO BEYOND Accessory Work

400m Walk with Friends