Undisputed SC – Eagan – Fitness

Warm-up

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

Performance Fitness

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.

Snatch (5×3)

Fitness

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);

6-8 RDL

10-12 Push Ups

Turkish Get Up (4×2-3 each arm)

Romanian Deadlift (4×6-8)

Push-ups (4×10-12)

Metcon

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!

Metcon (Time)

Performance Fit

5 Rounds (for time if that’s your thing)

5 OHS

5/5 Single Arm Russian KBS 50/40

25 Double Unders

Fitness

10 KB Goblet Squats

5/5 Single Arm Russian KBS

200m Run