Undisputed SC – Eagan – Fitness

Warm-up

Our Adv. Fitness program name will now be Oly-Fit, as we incorporate a lot of the olympic weightlifting movements into that class. We’re known as the Olympic Weightlifting gym, so we might as well embrace it the fact that our members are great at those movements!

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up, primarily shoulders for pressing

13:00 – 20:00 | Find weights to use for workout; Adv. Fitness continue warm up for jerks

20:00 – 40:00 | Fitness & Oly-Fitness

40:00 – 60:00 | Metcon

Oly-Fitness

Oly-Fitness

Take 15 minutes to build up to a heavy jerk. If it’s feeling good, you can attempt a 1RM. If your jerk exceeds your clean, you can work out of a rack today.

Split Jerk (1×1)

Fitness

Complete 3 Sets; resting 30-45 seconds between movements

8-10 KB Rows Each Arm

8-10 KB Bench Press

20m Plate Waiter Walk (each arm) – length of the rig is roughly 10m (it’s actually longer)

20-30 Mountain Climbers

KB Single Arm Row (3×8-10)

KB Bench Press (3×8-10)

Intermittent Recovery Test

Metcon (4 Rounds for reps)

Complete 4 Rounds for MR on Push Press

Rx+ 2:00 on 2:00 off; if you can’t make the interval, scale the distance not the work ratio

Row 250m or Run 200m

Push Press 115/75

*Fitness scale weight, or use KBs – alternating arms each round