| TIMELINE | INTRODUCTION |
| 0:00 – 13:00 General Warm-Up (13 min) 13:00 – 18:00 Specific Warm-Up (5 min) 18:00 – 35:00 Skill/Strength (17 min) 35:00 -38:00 Pre-WOD Break/Prep (3 min) 38:00 – 58:00 WOD (20 min) 58:00 – 60:00 Accessory/Cool Down/Clean up (2 min) | We’ll wrap up the work week with week two of our pause back squats, followed up by a longer bodyweight chipper. Members who were here last week should have a good idea of some numbers to shoot for but emphasize for everyone we are looking to build to a heavy set of three that allows them to maintain the full 3-second pause on every rep and maintain good positioning. We are looking to maintain that same quality movement for the workout, breaking things up as needed. No movement should take more than 2-2:30 minutes to complete. On the HSPU, members should be confident they can perform 5+ reps at a time; otherwise, scaling or cutting the reps back a bit may be more appropriate. |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Weight loss athletes can benefit from the higher intensity demands of these workouts. That demand will help them learn to push their intensity limits resulting in the ability to do more work in future workouts that require less intensity. The goal on this chipper style workout is to keep churning out reps! Double unders and HSPU can be modified if needed to keep the athlete moving. Keep rest breaks to a minimum until the work is done, pacing early will help to achieve this goal. | Many General Fitness workouts fall squarely between the glycolytic and oxidative energy systems. The glycolytic system can only crank out the intensity for approximately three minutes, and the oxidative system isn’t ready to match the intensity. The result is muscular and respiratory discomfort. GF athletes should approach these workouts with the goal of achieving a 7-9/10 level of effort through the entire WOD. Double unders and HSPU can be modified if needed to keep the athlete moving. With the higher rep numbers it will be tempting to allow movements to get sloppy, keep a close eye on technique and range of motion for all reps! | GF workouts are a great way for the Increased Strength athlete to increase their stamina, build muscle mass to help them move more weight, and achieve a higher output in future workouts – a win/win! IS athletes should aim to complete all reps with consistent tempo, full range of motion, and proper bracing. Quality reps for all movements! Double unders and HSPU can be modified if needed to keep the athlete moving. |
WARM UP: 00:00 – 18:00 (18 MINS)
| GENERAL | SPECIFIC |
| 2 RDS (:45 on, :15 off) High Jump Single Unders Push-Up to Pike Air Squats Mountain Climbers | Review Pause Front Squat Into.. 1×5 w/Light Load 1×3 w/ Moderate load |
Skill/Strength: 18:00 – 35:00 (17 MINS)
| OPTION 1 | OPTION 2 |
| Pause Front Squat 4×3 (w/ 3-sec pause in bottom) | Pause Goblet Squat (4×10) w/ 3-sec pause in bottom |
PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)
WOD: 38:00 – 58:00 (20 MINS)
| OPTION 1 | OPTION 2 |
| “Hourglass” For Time 100 Double Unders 75 Air Squats 50 Sit-Ups 25 HSPU 50 Sit-Ups 75 Air Squats 100 Double Unders 18 MIN CAP | “Remote Hourglass” For Time 100 Double Unders 75 Air Squats 50 Sit-Ups 25 HSPU 50 Sit-Ups 75 Air Squats 100 Double Unders 18 MIN CAP |
POST WOD: 58:00 – 60:00 (2 MINS)
| ACCESSORY | COOLDOWN |
| N/A | :45 Standing Calf Stretch 1:00 Cobra Stretch |