| TIMELINE | INTRODUCTION |
| 0:00 – 12:00 General Warm-Up (12 min) 12:00 – 25:00 Skill/Strength (13 min 25:00 -28:00 Pre-WOD Break/Prep (3 min) 28:00 – 58:00 WOD (30 min) 58:00 – 60:00 Accessory/Cool Down/Clean up (2 min) | Pull-ups are often bigtime bucket list items for our members. Our skill portion today will allow members to improve their efficiency with the kip swing as we work on improving our pull-up efficiency. Make sure to review all of the different options and have members work in their own capacity while keeping everyone on the same clock. Once through that, we’ll run members through “Mr. Big,” a long triplet of heavy deadlifts, pull-ups, and calories on the bike. The goal for all today is steady movement across the entire 24 minutes. Since the deadlift is designed to be heavier than usual today, members should break these up from the get-go into 2-3 sets. Pull-ups/Scaling options should be dialed in after the skill work. Remind members that mixing and matching options are fine to total the 20 reps. Lastly, the calorie bike should aim to be completed at the same RPMs throughout. Since the workout is longer in duration, we are not super concerned about how long they are on the bike and instead want to aim for consistency. |
| 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. Weight and movement selection should allow the athlete to move at a quick sustainable pace through the longer time cap. This workout should feel like a 6-7 out of 10 for the full duration. | 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. Weight and movement selection should allow the athlete to move at a quick sustainable pace through the longer time cap. Deadlifts should be challenging – athletes should be able to complete 5-7 reps to start. Focus on good set up every time they approach the bar. This workout should feel like a 6-7 out of 10 for the full duration. | 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! Deadlifts should be challenging – athletes should be able to complete at least 3-5 reps to start. Focus on good setup every time they approach the bar. This workout should feel like a 6-7 out of 10 for the full duration. IS athletes can push the pace on the bike and attempt to control breathing as they move back to the DL and Pull-ups! |
WARM UP: 00:00 – 12:00 (12 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 6 10 Superman PVC Pass Throughs 10 Barbell Good Mornings 8/6 Cal Bike | N/A |
Skill/Strength: 12:00 – 25:00 (13 MINS)
| OPTION 1 | OPTION 2 |
| EMOM X 8 Minute 1-2: 10 Kip Swings Minute 3-4: 6 Jumping Negative Pull-Ups/Negative strict (2-3 sec. Negative) Minutes 5-6: 6 Kipping PU, Banded Kipping Pull-Ups, Kipping Jumping Pull-up Minutes 7-8: 4 C2B Pull-Up, Banded C2B, or Jumping C2B | EMOM X 8 Odd Minutes: 8 Hollow Rocks + 8 Supermans Even Minutes: 10 DB Bent Over Rows (1 sec. Pause at top) |
PRE-WOD BREAK/PREP: 25:00 – 28:00 (3 MINS)
WOD: 28:00 – 58:00 (30 MINS)
| OPTION 1 | OPTION 2 |
| “Mr. Big” AMRAP X 24 10 Deadlift (275/185lb) (125/84kg) 20 Pull-Ups 30/25 Calorie Bike | “Remote Mr. Big” AMRAP X 24 10 DB/KB Deadlift 20 Bent Over Row 30 Up-Down Broad Jump |
POST WOD: 58:00 – 60:00 (2 MINS)
| ACCESSORY | COOLDOWN |
| :30/side Lat Stretch on Rig |