| TIMELINE | Introduction |
| 0:00 – 13:00 General Warm-Up (13 min) 13:00 – 22:00 Specific Warm-Up (9 min) 22:00 -25:00 Pre-WOD Break/Prep (3 min) 25:00 – 57:00 WOD (32 min) 57:00 – 60:00 Accessory/Cool Down/Clean up (3 min) | Today we see a “choose your own adventure” style partner workout consisting of double unders, wall balls, front squats, and calories on the rower. The work can be split up in any way you would like as long as the total amount of work is split evenly. Decide which movements you feel are strengths and which are weaknesses. The best strategy will be to knock out bigger sets of the weaker movements while fresh and save the movements you feel more comfortable with for later on. Consistent sets of each movement should be the goal for today. 10+ for the wall balls, 5+ for front squats, 10+ cals on the rower, and 20+ on the double unders should be a good guide for most. |
| 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. All athletes should pick a partner who can match their energy and pace (or one that will push them to work harder!) Break up reps and scale as needed to eliminate the need for large rest breaks or sloppy movement! Go into the WOD with a plan for switching off work/rest intervals and stick to it as long as possible! | 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. All athletes should pick a partner who can match their energy and pace (or one that will push them to work harder!) Break up reps and scale as needed to eliminate the need for large rest breaks or sloppy movement! Go into the WOD with a plan for switching off work/rest intervals and stick to it as long as possible! | 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! All athletes should pick a partner who can match their energy and pace (or one that will push them to work harder!) Break up reps and scale as needed to eliminate the need for large rest breaks or sloppy movement! Go into the WOD with a plan for switching off work/rest intervals and stick to it as long as possible! |
WARM UP: 00:00 – 22:00 (22 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 7 8/6 Cal Row 30 Toe Taps on WB 10 Bootstrapper Squats 25 High Jump Single Unders | EMOM X 6 Minute 1: 5 Deadlift (Building to workout weight) Minute 2: 15 Double Unders + 8 Wall Balls |
PRE-WOD BREAK/PREP: 22:00 – 25:00 (3 MINS)
WOD: 25:00 – 57:00 (32 MINS)
| OPTION 1 | OPTION 2 |
| “Bonnie and Clyde” For Time w/ Partner 400 Double Unders 200 Wall Balls (20/14lb)(9/6kg) 200 Cal Row 100 Front Squats (135/95lb)(61/43kg) 32 MIN CAP *Work can be broken up anyway as long as split evenly | For Time 200 Double Unders 75 Jump Squats 50 Burpees 50 Goblet Squats 19 MIN CAP *Work can be broken up anyway you want |
POST WOD: 57:00 – 60:00 (3 MINS)
| ACCESSORY | COOLDOWN |
| N/A | 1:00 Couch Stretch/Side |