General Warm Up (5-12)
2 rounds:
:30 Jump Rope (singles, crossovers, dubs, etc)
10-10-10 Banded Complex
10 Banded High Pulls
10 Banded Bradford Press
Specific Warm Up (12-25)
Wall Walk:
:20 Wall Facing HS Hold
10 Wall Facing Shoulder Taps (L+R= 1 rep)
1 Wall Walk
Deadlift:
5 Hips to Above Knee (Focus on bending over)
5 Hips to Above Knee then Below Knee (focus on knees getting out of the way as they go from above to below knee)
5 Hips to Above knee, then below knee then mid shin
5 Normal Deadlift
then build to workout load
RXConditioning: (27-52)
16 rounds for time.
24 Double Under
8 Deadlift (185/125lb.)
2 Wall Walk
Goal: Sub 21:00 (This is around 1:15 per round)
Cap: 25:00 (this allows for around 1:30 per round or slightly more)
Intermediate:
16 rounds for time.
24 Double Under (24 single unders)
8 Deadlift (135/95lb.)
2 Wall Walk
Baseline:
12 rounds for time.
16 Single Unders or 12 plate hops
8 Deadlift (75/55lb.)
2 stationary inch worm (walk hands to feet)
(54-60)
1:00 KB Calf Smash (each side)
1:00 KB Lat Smash (each side)
Promote recovery through simple, continuous movement. Open the shoulders, hips, spine, and posterior chain while increasing blood flow and down-regulating the nervous system. This session should feel smooth, restorative, and unforced.
General Warm-Up
5:00–8:00 easy movement
Bike, row, walk, or light jog
Nasal breathing encouraged
Recovery Flow A
3 rounds, not for time
Move continuously at an easy pace
Banded shoulder pass-throughs
15–20 reps
Banded lat stretch
30 seconds each side
Cat–cow
10 slow reps
Banded pull-aparts
20 relaxed reps
Recovery Flow B
3 rounds, not for time
Smooth transitions, no rushing
World’s greatest stretch with rotation
5 reps each side
Banded hamstring floss
30 seconds each leg
Seated or supine
Glute bridge hold
30–40 seconds
Deep squat hold with hip shift
45–60 seconds
Gentle side-to-side movement
Cool Down / Downshift
5:00
Child’s pose with side bend
45 seconds each side
Supine breathing
2–3 minutes
Slow nasal breathing, long exhales
(0-5):
We are going big today. No, not big sets, but big volume overall. With a very condensed turn around, this triplet will start “fast” and start to slow quickly. Rounds 1-6 will feel familiar like many metcons and after that the work becomes very repetitive as well as the fatigue in specific muscles. The workout is put together so that the biggest limiter should be overall fitness AKA breathing and discomfort vs. one specific muscle group limiting you from proceeding. Scale so that it feels similar to that for you.