0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Challenge
20:00-35:00 Cardio Challenge
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Up Dog to Down Dog
Lying Hamstring Stretch
Lying Quad Stretch
Specific Warm-up
1 Round
250/200m Row
200m Run
10/7 Calorie Bike
Cardio Challenge
For Time
500/400m Row
400m Run
30/21 Calorie Bike
FOCUS:
We will repeat this in Week 7
EQUIPMENT CONSIDERATIONS:
Time has been allotted to stagger the start to allow 3 people to use the machines
If you do not have enough bikes or rowers to stagger then you can pick one of the machines and do 4 Rounds of 2 minutes of Max Calories and 2 minutes rest, if you have enough bikes and rowers for 2 people to share then you can do 2 rounds of each
If the weather does not allow the run you can change that to a 300yd shuttle (25ft zones, 12 total lengths) or you can do a 750/600m Row and 40/28 Calorie Bike without the run
If you do change this, make sure this is what you retest in Week 7
Remember you have access to me so you can always ask for options kiel@beyondstrengthendurance.com
WOD Prep
2-3 Rounds
10 Single KB Hang Snatch
6 Shuttle Sprints (20-25ft zones)
WOD:
5 Rounds
1:30 time block
20 Single KB Hang Snatch @53/35
Max Shuttle Sprints with remaining time (20-25ft zones)
—30sec rest between rounds—
PACE GOAL: 1:00 or less for the snatches, score is total reps: Snatch + Shuttles
FEEL:
0 to 100 Real Quick
There is no pacing here, send it
STRATEGY:
Switch hands as needed on KB Snatch, but try to do all 20 without putting the KB Down
Push the pace and try to stay consistent on the sprints
The 30 seconds won’t feel like much, but it allows you to catch your breath briefly before starting the next round
Rounds 4 and 5 will be mentally tough
BEGINNER: DB Hang Snatch if needed, 25/15
SCALED: 35/26
Rx+: 70/53
COMP: Double KB Snatch @53/35
JACKEDuary Day 3
50 Russian Twists (25 each way)
40 Plate Calf Raises