Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 05:00 | WOD Explanation (Both Programs Do the Same)

05:00 – 15:00 | General Warm Up

15:00 – 35:00 | Accessory Work

35:00 – 60:00 | Metcon and Cool Down

Accessory

Complete 3 Rounds:

8-10 BB Split Leg Good Morning (each side)

200m (100m Each Hand) Unilateral Farmer’s Carry

Metcon

1 Word… Tabata

Each movement will be 8 sets of 20 seconds on 10 seconds off.

Then you’ll get 1 minute off before transitioning to the next station.

The Clock:

Tabata Rounds 1-8

Rest Rounds 9 & 10

Tabata Rounds 11-18

Rest Rounds 19 & 20

Tabata Rounds 21-28

Rest Rounds 29 & 30

Tabata Rounds 31-38

Metcon (AMRAP – Reps)

Tabata this for TOTAL REPS

Row (Calories)

Rest 60 Seconds

Wall Ball 20/14 to 10/9′

Rest 60 Seconds

Burpees

Rest 60 Seconds

Sit Ups