0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Hip Openers
Glute Bridges
Inchworms
Banded Lat Stretch
Banded Pull Aparts
WOD Prep
3 Rounds
10/8 Calorie Row/Ski/Bike (one round of each)
5 Deadlift
6 Box Jumps
7 AbMat Sit-ups
WOD:
Partner For Time
6 Rounds
10 Deadlift @275/185
20/16 Calorie Row
5 Rounds
20 Box Jumps @24/20”
20/16 Calorie Ski
4 Rounds
40 AbMat Sit-ups
20/14 Calorie Bike
PACE GOAL: 30:00-35:00
FOCUS:
Longer duration endurance
STRATEGY:
5s on Deadlift
You could split the Row, but I would recommend alternating rounds
5s or 10s on Box Jumps
Split the Ski since the transition is quick
10s on Sit-ups
Split the Bike
EQUIPMENT CONSIDERATIONS
Start people on different machines, keep the pairing
Deadlift with Row, Box Jumps with Sit-ups, Sit-ups with Bike
If you do not have Ski ergs then replace with 30 MB Slams
INDIVIDUAL OPTION:
For Time
20 Deadlift @275/185
50/40 Calorie Row
40 Box Jumps @24/20”
50/40 Calorie Ski (or 60 MB Slams)
80 AbMat Sit-ups
50/35 Calorie Bike
BEGINNER: 5/4/3 Rounds, 135/95, 16/12”
SCALED: 225/155, 20/16”
Rx+: 315/225, Box Clear Overs @24/20”
COMP: 365/255 synchro deadlift, 30/24”, must alternate rounds on the machines
GO BEYOND Accessory Work
400m Walk with Friends