Undisputed SC – Eagan – Fitness
Please note, the 2 programs are different today.
00:00 – 05:00 | Explaining the WOD
05:00 – 15:00 | General Warm Up
15:00 – 35:00 | Performance Fit & Fitness Exercises
35:00 – 60:00 | Metcon and Cool Down
Take about 10 minutes to work up to a weightlifting triple for snatch. Then EMOM 5×3, take a few seconds between reps and setup!! You should NOT be missing attempts.
Take 5-7 minutes to work up to working weight on RDL, rest 45-60 seconds between movements.
Complete 4 rounds of:
2-3 Turkish Get Ups (each arm);
10-12 Push Ups
Turkish Get Up (4×2-3 each arm)
Romanian Deadlift (4×6-8)
Metcons are different for fitness and performance fit. Either partner up and alternate rounds or your work to rest ratio should be roughly 1:1.
Select weights that are challenging. However, you should be able to do all sets & reps unbroken!
5 Rounds (for time if that’s your thing)
5/5 Single Arm Russian KBS 50/40
25 Double Unders
10 KB Goblet Squats
5/5 Single Arm Russian KBS