0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Endurance
20:00-35:00 Endurance
35:00-45:00 Transition to Strength
44:00-55:00 Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Calf Stretch
Kneeling Hip Flexor Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Lying Glute Stretch
Endurance Prep
2-3 Rounds
10 Double or Single Unders
8 Single Arm, Single Leg V-ups
6 MB Slams
4 Reverse Burpees
Endurance:
For Time
200 Double Unders
100 Single Arm, Single Leg V-ups
50 MB Slams @50/35
25 Reverse Burpees (VIDEO)
PACE GOAL: 12:00-15:00
FOCUS:
Core endurance in a moderate time domain
STRATEGY:
Go for big sets each time on double unders
Focus on quality reps on the V-ups, 10-20 at a time
5s or 10s on the MB Slams
Slow and steady on the reverse burpees
PARTNER OPTION:
300 Double Unders, 160 Single Arm, Single Leg V-ups, 80 MB Slams, 40 Reverse Burpees
Split reps as needed
BEGINNER: Line Hops, Flutter Kicks, Light MB
SCALED: Single Unders 35/20
Auxiliary Strength
Alt. EMOM 10
8 Barbell Curls
16 Bench Dips
GO BEYOND Accessory Work
KB Goblet Lateral Lunges 4x12 (6 each leg)