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 WOD
43:00-55:00 WOD
50:00-60:00 Cool-Down
General Warm-up
3 rounds
Arm Circles 10/10/10 (forward/backward/side to side)
Wall Scap Slides
Pec Stretch on rig
Straight Arm Shoulder/Bicep Stretch on rig
Specific Warm-up
2-3 Rounds
10 Single DB Bench Press (5 each arm)
10 Single DB Curls (5 each arm)
Strength
Bench Press: 5,4,3,2,1 at 75% and build as reps decrease
Double DB Bicep Curls: 10,8,6,4,2
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
5 minute open warm-up to starting weights, then Alt. EMOM 10 for the working sets, bench in the first minute, curls in the next
WOD Prep
2-3 Rounds
10/7 Calorie Bike
6 Pull-ups
6 Handstand Push-ups
WOD:
AMRAP 12
12/9 Calorie Bike
12 Pull-ups
12 Handstand Push-ups
PACE GOAL: 5-6 Rounds
FOCUS:
Stringing together unbroken reps on upper body skills with high heart rate
There will be an accumulative effect from the strength section
STRATEGY OPTIONS:
Hard, but not max pace on bike
Try to keep the skills to no more than 3 sets each round
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes then you can change the format to one of the following
Alt. EMOM 12: 40sec bike, 40sec max pull-ups, 40sec max handstand push-ups OR…
Alt. Every 2 minutes for 12 minutes: max calorie bike, AMRAP 2: 6 pull-ups + 6 handstand push-ups
If this still doesn’t work then sub another machine or a 200m run
SCALING FORMAT CHANGE OPTION:
For those that can do the skills, but the 12 reps would cause them to go to a scaled version of the movement
AMRAP 12: 12/9 Calorie Bike, 12 pull-ups + 12 handstand push-ups, but you can break the pull-ups and hspu up however you need to to get 12 reps of each
BEGINNER: 10/7 Calorie Bike, 10 Ring Rows, 10 push-ups (knees or hands elevated if needed)
SCALED: Banded pull-ups, Modified HSPU or the format change listed in notes
Rx+: Chest to Bar, Deficit HSPU @4/2”
GO BEYOND Accessory Work
Double DB Bulgarian Squats 5x6 (3 each leg)