| TIMELINE | INTRODUCTION |
| 0:00 – 11:00 General Warm-Up (11 min) 11:00 – 18:00 Specific Warm-Up (7 min) 18:00 – 38:00 Skill/Strength (20 min) 38:00 -41:00 Pre-WOD Break/Prep (3 min) 41:00 – 56:00 WOD (15 min) 56:00 – 60:00 Accessory/Cool Down/Clean up (4 min) | As we saw on Wednesday, you will work through five sets of split jerks, decreasing in reps and increasing in weight. All five sets should be heavy for those who have been in and feel comfortable with the movement, but not so heavy that technique is compromised. After the strength portion, strip some weight off the barbell and get ready for a fast-paced effort! Anytime we see built-in rest, we know that the pedal needs to be down. Bikes should be finished in no more than 1 minute, with the presses being unbroken or two sets tops. Focus on the mental side of today. Intervals can be tricky to gauge, and while we want the bikes to be fast, challenge yourself to aim to hold or increase your pace each round! |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Building strength through Powerlifting and Olympic lifting can help to boost our metabolic engine! Bodies with more muscle than fat will burn more calories throughout the day, even when we aren’t working out. WL athletes can push the intensity today by going harder on the bike and choosing a challenging weight for the Push Presses. The 30 second rest won’t be adequate for full recovery but it will be enough time to get a few deep breaths and should allow athletes to maintain a bit more intensity into the later rounds. | Lifting heavier weights can have enormous benefits for all athletes! Weightlifting makes us stronger, increases bone density, stimulates hormone production, and improves dynamic range of motion and core strength. GF athletes can go hard on the bike today and practice good core bracing and breathing techniques through the Push Presses. These should be challenging but allow the athlete to complete the early rounds without having to re-rack the bar. Again, the 30 second rest won’t feel like it is long enough but it will help by providing some recovery time between rounds. | Big, multi-joint movements are the best way to increase strength and build muscle. Your body adapts to the stresses of lifting heavier weights by releasing the hormones needed to help you recover and grow while simultaneously revving up your metabolism to increase the number of calories you will need to consume post-workout. IS athletes can treat the bike work as a series of sprints today followed by some solid bracing and leg drive to knock off the Push Presses as unbroken as possible. Solid active recovery techniques are huge today to help all athletes carry as much intensity as possible into later rounds. |
WARM UP: 00:00 – 18:00 (18 MINS)
| GENERAL | SPECIFIC |
| 3 RDS 10/8 Cal Bike 8 Strict Press 10 PVC Pass Throughs | Split Jerk Prep 1×3 w/ 3 sec. pause in receiving position (w/ empty barbell) 1×3 w/ 2 sec. pause (light load) 1×2 w/ 1 sec. Pause (light-moderate load) |
Skill/Strength: 18:00 – 38:00 (20 MINS)
| OPTION 1 | OPTION 2 |
| Split Jerk 1×3 2×2 2×1 | EMOM X 10 Minute 1: 8 DB Push Jerk Minute 2: 5 DB Split Jerk |
PRE-WOD BREAK/PREP: 38:00 – 41:00 (3 MINS)
WOD: 41:00 – 56:00 (15 MINS)
| OPTION 1 | OPTION 2 |
| “Two Face” 6 RFT 12/10 Cal Bike 10 Push Press (115/75lb) (52/34kg) -Rest :30 between rounds- 13 MIN CAP | “Remote Two Face” 6 RFT 10 Up-Downs 10 DB Push Press -Rest :30 between rounds- 13 MIN CAP |
POST WOD: 56:00 – 60:00 (4 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Hands on Wall Prison Stretch 1:00/Side Barbell Quad Smash |