| TIMELINE | INTRODUCTION |
| 0:00 – 14:00 General Warm-Up (10 min) 14:00 – 31:00 Skill/Strength (17 min) 31:00 -34:00 Pre-WOD Break/Prep (3 min) 34:00 – 54:00 WOD (20 min) 54:00 – 60:00 Accessory/Cool Down/Clean up (6 min) | Week 2 of our midline madness progression will see members work through a slightly higher number of kipping toes to bar/scale, superman and hollow rocks, and the same or slightly heavier kettlebell front rack holds. Quality should trump everything else with these! From there, we’ll dive into our tough triplet, “Bend The Knee,” combining single DB box stepovers, Pull-ups, and sit-ups. The box step-overs should be completed in 2 sets or less, pull-ups in no more than 5 sets, and the sit-ups served as a recovery movement. If you have someone who wants to work on pull-ups, but 20/round is too much, have members scale the number of pull-ups to something they can achieve in 4 or 5 sets max. |
| 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. Choose weights and movement variations that allow your athletes to keep moving with minimal breaks and drops in heart rate. Intensity should be moderate but sustainable from start to finish. | 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. Pick a weight that allows the athlete to move well up and over the box with good control and posture. Pullups and Pushups should be performed to the best movement quality possible and with as few breaks 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! Pick a weight that allows the athlete to move well up and over the box with good control and posture. Pullups and Pushups should be performed to the best movement quality possible and with as few breaks as possible. This is a great chance to get a ton of reps in to build muscular endurance and hypertrophy! |
WARM UP: 00:00 – 14:00 (14 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 7 10 Step-Ups 10 Kip Swings 10/10 Single Arm DB Row (Supported on Box) :15 Hollow Hold | N/A |
Skill/Strength: 14:00 – 31:00 (17 MINS)
| OPTION 1 | OPTION 2 |
| EMOM X 12 Minute 1: 10 T2B Minute 2: 10 Hollow Rocks + 10 Superman Minute 3: :45 DBL KB Front Rack Hold | EMOM X 12 Minute 1: 10 V-Ups Minute 2: 10 Hollow Rocks + 10 Superman Minute 3: :45 DBL DB Front Rack Hold |
PRE-WOD BREAK/PREP: 31:00 – 34:00 (3 MINS)
WOD: 34:00 – 54:00 (20 MINS)
| OPTION 1 | OPTION 2 |
| “Bend The Knee” AMRAP X 14 20 Single DB Box Step Over (50/35lb) (22.5/15kg)(24/20) 20 Pull-Ups 20 Sit-Ups | “Remote Bend The Knee” AMRAP X 14 20 DB Goblet Lunge 20 DB Bent Over Rows 20 Sit-Ups |
POST WOD: 54:00 – 60:00 (6 MINS)
| ACCESSORY | COOLDOWN |
| N/A | 1:00 Pigeon Pose/Side 1:00 Banded Lat Stretch/Side |