0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Pigeon Stretch
Lying Hamstring Stretch
Lying Glute Stretch
Specific Warm-up
2-3 Rounds
8 Barbell Windshield Wipers (VIDEO)
8 Barbell Good Mornings
Strength
Deadlift 5x3 @80-90%
FOCUS:
Heavy triples to prepare for the 1-rep max next week
OPEN TIME OPTION:
14 minutes
CONTROLLED TIME OPTION:
EMOM 4: 1 Deadlift, build to starting weight, Every 2 minutes for 10 minutes for the working sets of 3
WOD Prep
2 Rounds
10/8 Calorie Bike/Ski (one round of each)
10 American KB Swings
10 Single KB Hang Power Cleans
WOD:
AMRAP 12
12/9 Calorie Bike
12 American KB Swings @53/35
12/9 Calorie Ski
12 Single KB Hang Power Cleans
PACE GOAL: 4-6 Rounds
FOCUS:
Cardio and cycling KBs
Consistent pace across all rounds
STRATEGY:
45sec or less on the Bike
Unbroken on the Swings
45sec or less on Ski
Unbroken on the Hang Power Cleans, switch hands when needed
EQUIPMENT CONSIDERATIONS:
If the number Bikes or Ski Ergs are limited you have a few options:
Start some on the Bike and some on the Ski, keep the order of movements
Change the format to Alt. EMOM 12: 40sec Bike, 40sec Swings, 40sec Ski, 40sec Hang Power Cleans…this would be for max reps
Add Row as an option in place of either or Row in place of the Bike and/or 12 MB Slams or 12 MB Sit-ups in place of the Ski
BEGINNER: 10/7 Bike, 26/18, 10/7 Ski
SCALED: 35/26
Rx+: 70/53
GO BEYOND Accessory Work
Double DB Bulgarian Squats 4x10 (5 each leg)