0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-31:00 Strength
31:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2-3 rounds
Standing Leg Swings
Quad Stretch
Samson Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Specific Warm-up
2 Rounds
8 KB Goblet Squats
8 Single DB Curls (4 each side)
8 Single DB Floor Press (4 each side)
Tabata Challenge
KB Goblet Squats @53/35
Single DB Curls (alternate arms each round)
Single DB Floor Press (alternate arms each round)
*20sec of work/10sec of rest, do 6 rounds of the same movement, then rest 1 minute in between movements
FOCUS:
Light weight muscular endurance
Keep track of your total reps per movement and your total reps overall
MEMBER SPECIFIC:
Choose a weight that allows you to stay consistent across all sets
WOD Prep
2-3 Rounds
1 Rope Cliimb
5 Hand Release Push-ups
WOD
10 Rounds For Time
1 Rope Climb
10 Hand Release Push-ups
PACE GOAL: 11:00-13:00
FOCUS:
Efficiency on the rope
Upper body muscular endurance
EQUIPMENT CONSIDERATIONS:
If you do not have enough ropes or choose not to use them, here are two other options
10 Gorilla Rows (5 each side, VIDEO)
6 MB Slams
STRATEGY:
Focus on your foot clamp each rep to use the full height of your body
There will be an accumulated affect from the strength section, might need to break the push-ups sooner than you think
BEGINNER: Gorilla Rows or MB Slams mentioned above, Knees or Hands Elevated Push-ups
SCALED: Gorilla Rows or MB Slams mentioned above, Knees or Hands Elevated Push-ups
Rx+: 12 Hand Release Push-ups
COMP: Legless, 15 Hand Release Push-ups
GO BEYOND Accessory Work
800m Run or 1,000/800m Row @recovery pace