0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Inchworms
Kneeling Hip Flexor Stretch
Specific Warm-up
3 Rounds
10 KB Goblet Squats
10 Lying Straight Leg Raises
Strength
12 minute time block to complete
Back Squat
3 x Max Reps in 30sec at your bodyweight
FOCUS:
Retest from 9/30
MEMBER SPECIFIC:
Clarification: if you weigh 200#, then you are doing max reps with 200#
Scale down to 80% of their bodyweight or lower as needed, the goal is to get 10+ reps
WOD Prep
2-3 Rounds
10/8 Calorie Row
10 Double or Single Unders
5 Toes to Bar
WOD:
Alt. Every 3 minutes for 12 minutes (2 sets each)
500/400m Row/Ski (one round of each)
3 minute block
60 Double Unders
Max Toes to Bar with remaining time
PACE GOAL: 10:00-12:00
FOCUS:
Grip and core muscular endurance
Stringing together big sets of T2B with grip fatigue and increased heart rate
STRATEGY:
Row/Ski should be 2:00 or less, complete the row/ski then rest for the remainder of the 3 minutes
Big sets on Double unders and T2B, complete the double unders then complete as many toes to bar as you can in the remaining time
EQUIPMENT CONSIDERATIONS
Start some on the Row and some on the Row/Ski
Add a 200m heavy object carry if needed as an option
BEGINNER: Line Hops, Lying Straight Leg Raises
SCALED: Single Unders, Hanging Straight Leg Raises
Rx+: Toes to Bar must be unbroken
GO BEYOND Accessory Work
Single DB Floor Press 4x5 each arm
Single Arm DB Bent Over Rows 4x5 each arm