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 WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10 Band Pull Aparts
10 Band Pass Throughs
10 Thread the needle each side
Strength Warm-up
Progress to starting weight
Upper Body Strength
*many ways I mix up upper body strength throughout the year, some examples…
Basic: sets of 5 at 75-85%
Complex: 3 Bench Press + 12 Push-ups
Unique: 1 Bench Press every 10 seconds for 1 minute (7 reps, must keep the barbell in up position in between reps)
*OF NOTE: I will always balance the pushing with pulling movements for shoulder health and improved pulling strength
*for any of these I will provide: Open, Controlled and Member Specific time recommendations, use any or all of them…Example from what is above
Open: 15-minute time block
Controlled: Warm-up sets EMOM 5: 2 Bench Press at 50-60%, Working sets Every 2 minutes for 10 minutes (5 sets)
Member Specific: recommendations for work to rest ratio based off your max compared to your body weight on the various lifts. Those that have a higher max relative to their bodyweight can lift heavier and therefore need more rest…beginners cannot yet lift heavy enough to necessitate rest so they could do more sets to work on the movement
WOD Prep
2-3 Rounds
100m Jog
1 Rope Climb
WOD:
8 Rounds For Time:
100m Run
1 Rope Climb
*Pace Goal: Average completion of round every 1:00-1:30
*push hard on the run, work on getting your feet up to your shoulder height to clamp on the climb
*the run should take 45sec or less, adjust accordingly
Beginner: 10 AbMat Sit-ups in place of rope climb
Scaled: 1/2 or 3/4 Rope Climbs or 10 MB Slams if you have slam balls or 10 MB sit-ups
Rx: as is
Rx+: Legless
STRENGTH AND ENDURANCE EXAMPLE:
8 Rounds For Time:
100m Run
12 Barbell Bent Over Rows