| TIMELINE | INTRODUCTION |
| 0:00 – 4:00 Brief (4 min) 4:00 – 12:00 General Warm-Up (8 min) 12:00 – 17:00 Specific Warm-Up (5 min) 17:00 -20:00 Pre-WOD Break/Prep (3 min) 20:00 – 53:00 WOD (33 min) 53:00 – 60:00 Accessory/Cool Down/Clean up (7 min) | Today’s I go, You go partner workout will combine three gymnastic-based movements that are all at rep ranges that should allow them to move fast and unbroken across the workout. Try to partner members up accordingly to allow them to move at a similar pace; this doesn’t have to mean both partners RX all movements, but rather should move at similar paces across all three movements creating a 1:1 work to rest ratio. Since the T2B/Scaling Option is only three reps at a time, encourage all members to hang from the rig, if possible, across the 28 minutes. |
| 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. Partner day! Find a buddy who is well matched to your intent for today’s WOD. Scale movements as necessary to allow athletes to keep working through reps Active rest (keep moving and breathing) while your partner is working and cheer them on! | 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. Partner day! Find a buddy who is well matched to your intent for today’s WOD. Scale movements as necessary to allow athletes to keep working through reps Active rest (keep moving and breathing) while your partner is working and cheer them on! | 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! Partner day! Find a buddy who is well matched to your intent for today’s WOD. Scale movements as necessary to allow athletes to keep working through reps Active rest (keep moving and breathing) while your partner is working and cheer them on! |
WARM UP: 04:00 – 17:00 (13 MINS)
| GENERAL | SPECIFIC |
| “Simon Says” | Review T2B Into.. 10 Kip Swings 8 Kip Swings w/ Big Pushdown on Bar 6 Kipping Knee Raises 3 T2B/Toes to Something |
PRE-WOD BREAK/PREP: 17:00 – 20:00 (3 MINS)
WOD: 20:00 – 53:00 (33 MINS)
| OPTION 1 | OPTION 2 |
| “Thelma and Louise” AMRAP X 28 (I GO, YOU GO) 9 Box Jump Overs (24/20) 6 Push-Ups 3 T2B | “Remote Thelma and Louise” AMRAP X 20 9 Broad Jumps 6 Push-Ups 3 V-Ups |
POST WOD: 53:00 – 60:00 (7 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Standing Calf Stretch/Side 1:00 Scorpion Stretch/Side |