0:00-15:00 General Warm-up

15:00-20:00 Transition to Strength

20:00-32:00 Strength

32:00-41:00 Transition to Workout

41:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

Barbell Front Rack Stretch

10 Front Squats

30sec Front Plank

*body should be primed and ready, can give a little time to start warming up but also will use some of the 12-minute time block as additional warm-up

Lower Body Strength:

12-minute time block:

Front Squat

4 sets of 8 reps

Sets 1-2: 70-75%

Sets 3-4: 75-80%

*recommend using the first 4 minutes as additional warm-up to your starting weight then doing a set every 2 minutes for the remaining 8 minutes

Workout:

AMRAP 14:

30 Double Unders

20 MB Russian Twists (10 each way)

10 Wall Balls

*Pace: Aggressive 7 Rounds, Solid: 6 Rounds, Limit: 5 Rounds

*this is about finding a steady pace that you can maintain over the 14 minutes, 7 rounds would be a pace of completing a round every 2 minutes, 5 rounds would be a pace of completing a round every approx. 2:50

*try to remain unbroken across all movements or no more than two sets to complete the reps

*NOTE THAT APPLIES TO ALL METCONS: you should choose the appropriate level for each movement…just because you have to scale one thing does not automatically mean you have to scale everything, find what helps you hit the stimulus and time frame

Beginner: 40 Line Hops, 10/8, feet on the ground if needed for Russian twists

Scaled: 40 Single Unders, 14/10, feet on the ground if needed for Russian twists

Rx: 20/14