Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up to get ready for deadlifts

13:00 – 20:00 | 7 Minutes to work up to opening set of deadlifts

20:00 – 45:00 | Fitness & Adv. Fitness Program

45:00 – 60:00 | Metcon

Strength

Adv. Fitness

Complete 3 Rounds; resting 1-1.5 minutes between movements

6-8 Deadlifts

Max Reps Ring Dips

Fitness

Complete 3-5 Rounds; resting 30-60 seconds between movements

6-8 Deadlifts (work up in weight if needed)

10-15 Russian KBS

10-15 Push Ups

8-10 KB Push Press (each arm)

Adv.: Deadlift (3×6-8; across)

Adv: Push-ups (3xMax Reps (MR); record best set)

Fit: Deadlift (3-5 sets by 6-8)

KB Push Press (single arm) (3-5 sets x 8-10 )

Metcon

Adv. Fitness & Fitness will have 2 different metcons today

Metcon (Time)

Adv. Fitness (Rx)

Complete 3 Rounds for Time

400m Run or 500m Row (your choice)

15 HR Push Ups

25 Russian KBS 50/40

*12 Minute Time Cap

Fitness:

Complete 5 Rounds for Time

15 Over the Bar Burpees

Rest 60 Seconds