0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Pigeon Stretch
Hip Circuit (VIDEO)
Plank Up Downs
Specific Warm-up
3 Rounds
6 Barbell Good Mornings
8 Barbell Windshield Wipers (VIDEO)
*empty barbell
Strength
Deadlift 3x6 @70-75%, 3x4 @75-80%
FOCUS:
Building strength for the 2-rep max in week 6
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 3: 2-3 Deadlift to progress to starting weight, Every 2 minutes for 12 minutes for working sets
MEMBER SPECIFIC:
If you do not know your max then start with a weight you are 100% confident in and build from there
Endurance Prep
2-3 Rounds
4 Box Get Overs (VIDEO)
4 Single DB Curl to Press
Endurance:
3 Rounds For Time:
20 Box Get Overs @30/24”
16 Single DB Curl to Press @35/20
PACE GOAL: 8:00-10:00
FOCUS:
Mixing in a different movement for fun and a different stimulus
Interval Cardio + Upper Body Strength
STRATEGY:
Steady pace on the Box Get Overs, both hands must be on top of the box and both feet have to get on top of the box before going over the other side, you can jump or step up with your feet
Switch hands when needed
BEGINNER: Bench Get Overs, 15/10
SCALED: 24/20”, 25/15
Rx+: 45/25
GO BEYOND Accessory Work
Every 3 minutes for 12 minutes
100m Sprint
100m Jog