Undisputed SC – Eagan – Fitness

Warm-up

0:00 – 10:00 – General Warm Up for Deadlifts & RDLs

Review

Please note, Fitness & Performance Fit will have 2 different WODs today

Strength

10:00 – 40:00

FITNESS – Four Rounds Not for Time:

Romanian Deadlift x 6-8 reps

Rest 45 secs

KB Reverse Lunges x 8-10 reps each leg

Rest 45 seconds

Hollow Rocks or Hold x 30 seconds

Rest 45 seconds

Performance Fitness:

PAP (post activation potentiation) Deadlift aka Waveload

Take about 7-10 minutes to work up to opening set and complete:

6 Reps (about 7-8RPE), rest 3 minutes

2 Reps (about 7-8RPE), rest 3 minutes

6 Reps (about 8-9RPE | should be heavier than first set of 6), rest 3 minutes

2 Reps (about 8-9 RPE | should be heavier than first set of 2), rest 2 minutes

10-12 Reps at about 50-60% of last set of 2

*Use rest periods to work on advancing skills (such as ring dips, ring holds, muscle ups, etc)

L2: Deadlift (Heaviest Double)

L1: Romanian Deadlift (4×6-8)

Metcon

15 Minute Time Cap

Metcon (Time)

Rx+ (No Scaling)

4 Rounds for Time:

15 Pull Ups

30 Russian KBs 55/40

Rx (Fitness)

3 Rounds for Time:

10 Pull Ups

20 Russian KBs

200m Run

Metcon

This is the supplementary metcon, NOT the class metcon.

Metcon (No Measure)

Complete in Any Order

1. 200m Farmer’s Walk

2. 200m BB Overhead Carry 75/55

3. 200m Zercher Sandbag Carry

4. 5x100m Sprint