Click here to learn more about our special Founders Club offer!

Workout – Saturday, June 4

TIMELINEIntroduction
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 LOSSGENERAL FITNESSINCREASE 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)

GENERALSPECIFIC
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 1OPTION 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)

ACCESSORYCOOLDOWN
N/A1:00 Couch Stretch/Side

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro
This website or its third-party tools process personal data.
You may opt out by using the link Opt Out