| TIMELINE | INTRODUCTION |
| 0:00 – 4:00 Brief (4 min) 4:00 – 13:00 General Warm-Up (9 min) 13:00 – 18:00 Specific Warm-Up (5 min) 18:00 – 35:00 Skill/Strength (17 min) 35:00 -38:00 Pre-WOD Break/Prep (3 min) 38:00 – 54:00 WOD (16 min) 54:00 – 60:00 Accessory/Cool Down/Clean up (6 min) | We’ll start off the day working through week three of our percentage-based push press cycle and follow it up with a spicy couplet of running and shoulder to overhead. Members who have been in over the last couple of weeks should have some solid numbers to go off of, but regardless everyone should be looking to work at a moderate-heavy weight across all four sets. Then, with a couplet of running and shoulder to overhead, don’t be surprised to see some of your athletes be limited by the running, while others will feel the effects of the presses. Weight should be moderate and performed in no more than 3 sets (Think DT weight), with the run pace determined by each individual’s goal for the workout. I.E. Strength athletes should aim to use a heavy weight and pace the runs, while weight loss should prioritize the run and focus on unbroken or nearly unbroken presses. |
| 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. Today is a great chance for the WL group to try pushing the pace a bit on the 400m runs. We want them to find a pace that feels quick but doesn’t require them to take breaks. The S2OH are meant to be heavier today, have athletes choose a weight that they are able to do for 3-5 reps when fresh. Keep time between efforts brief and encourage good breathing and bracing. | 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. Quick runs, heavy lifts! 400m runs should be done at a brisk pace that sees the athlete run similar times each round without slowing down. S2OH should be done at a weight that allows them to maintain good mechanics overhead, even when out of breath from the run! | 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! Quick runs, heavy lifts! 400m runs should be done at a brisk pace that sees the athlete run similar times each round without slowing down. S2OH should be done at a weight that allows them to maintain good mechanics overhead, even when out of breath from the run! |
WARM UP: 04:00 – 18:00 (14 MINS)
| GENERAL | SPECIFIC |
| 3 RDS 200m run 10 PVC Pass Throughs 10 Elbow Punches 8 Strict Press | Review Push Press Into.. 2×6 |
Skill/Strength: 18:00 – 35:00 (17 MINS)
| OPTION 1 | OPTION 2 |
| Push Press 2×6 @ 75-80% of 1RM 2×4 @ 80-85% of 1RM | DB Push Press 2×6 (2 Sec Tempo) 2×4 (3 sec Tempo) |
PRE-WOD BREAK/PREP: 35:00 – 38:00 (3 MINS)
WOD: 38:00 – 54:00 (16 MINS)
| OPTION 1 | OPTION 2 |
| “Solar Flare” 3 RFT 400m run 10 Shoulder to Overhead (155/105lb) (70/48kg) 11 MIN CAP | “Remote Solar Flare” 3 RFT 400m run 10 DB Shoulder to Overhead 11 MIN CAP |
POST WOD: 54:00 – 60:00 (6 MINS)
| ACCESSORY | COOLDOWN |
| 3-way banded shoulder distraction stretch (:45/direction) |