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Workout – Wednesday, July 20

TIMELINEINTRODUCTION
0:00 – 14:00 General Warm-Up (14 min)
14:00 – 29:00 Skill/Strength (15 min)
29:00 -32:00  Pre-WOD Break/Prep (3 min)
32:00 – 53:00 WOD (21 min)
53:00 – 60:00 Accessory/Cool Down/Clean up (6 min)
Pistols can be intimidating for many members, but we know that everyone can benefit from unilateral strength work. Today’s skill/strength piece will be all about explaining “why” it is important for our members to be working on these developments. On top of that, pistols are a challenging RX movement that might be a bucket list item for some of your members. Review all our different options with your class, and then have them pick 2 or 3 options to challenge themselves. From there, we’ll transition to lots of lunges, wall balls, and some running with an odd object. Members should be able to complete the wall balls and lunges unbroken but should wisely break these earlier than they think they need to due to the duration of the WOD. Adding odd objects like a med ball to our running forces our body to deal with awkwardness, recruiting muscles in new ways, and forcing our body to work synergistically, which will also be an added challenge.
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.

Athletes can try to find Wall Ball weight that allows them to continue to churn out reps with minimal rest breaks.  

The longer AMRAP means that pacing will be important early on to maintain a solid effort throughout the WOD.
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.

Athletes should pick a Wall Ball weight that allows them to complete at least 10-15 reps of each movement to start. 

Pacing will get us closer to the desired stimulus than going out too fast and having to take frequent breaks.
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!

Athletes should pick a Wall Ball weight that allows them to complete at least 10-15 reps of each movement to start. 

Goal is to keep moving quickly without significant need for breaks.

WARM UP: 00:00 – 14:00 (14 MINS)

GENERALSPECIFIC
AMRAP X 8
200m run
10 Samson Lunges
10 MB Front Squats
10 Groiners
N/A

Skill/Strength: 14:00 – 29:00 (15 MINS)

OPTION 1OPTION 2
10 Minutes of Unilateral Leg Work/Pistols, Pistol Progression10 Minutes of Unilateral Leg Work/Pistols, Pistol Progression

PRE-WOD BREAK/PREP: 29:00 – 32:00 (3 MINS)

WOD: 32:00 – 53:00 (21 MINS)

OPTION 1OPTION 2
“Great Balls of Fire”
AMRAP X 16
200M Med Ball Run
20 Wall Balls (20/14lb)(9/6kg)
20 MB Walking Lunge
“Remote Great Balls of Fire”
AMRAP X 16
200M DB Run (Light)
20 Single DB Thruster
20 Goblet Walking Lunge

POST WOD: 53:00 – 60:00 (7 MINS)

ACCESSORYCOOLDOWN
1:00 Feet Up the Wall Stretch
1:00 Pigeon Stretch each side

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