Undisputed SC – Eagan – Fitness

Warm-up

General Fitness & Adv. Fitness WODs are slightly different today

00:00 – 05:00 | WOD Talk

05:00 – 15:00 | General Warm Up for Deadlifting

15:00 – 25:00 | Work up to opening set of deadlifts

25:00 – 45:00 | General Fitness & Adv. Fitness Program

45:00 – 60:00 | Metcon

Adv. Fitness

Waveloading for deadlifts

Set 1: 5 Deadlifts; rest 2 minutes

Set 2: 3 Deadlifts (heavier than set 1); rest 2 minutes

Set 3: 5 Deadlifts (heavier than 1st set of 5); rest 2 minutes

Set 4: 3 Deadlifts (heavier than first set of 3); rest 3 minutes

Set 5: 1 Deadlift (heaviest of all sets); rest 1-2 minutes

Set 6: 50-60% of heaviest set for rep out of 10 reps

Deadlift (Heavy Single)

Fitness

Complete 4 Rounds of:

6-8 Deadlift

Rest 45 Seconds

6-8 KB Shoulder Press (ea. arm)

Rest 45 Seconds

6-8 Alternating Reverse Lunge (ea. leg)

Rest 45 Seconds

Deadlift (4×6-8)

KB Shoulder Press (4×6-8)

Metcon

Metcon (Time)

Adv. Fitness (Rx+)

3 Rounds for Time – 12 minute Cap

5 Handstand Push Ups

10 Box Jumps

400m Run

Fitness:

3 Rounds for Time – 12 Minute Time Cap

5/5 Burpee + KB Clean & Push Press

200m Run