Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up for Deadlift

13:00 – 20:00 | Deadlift Warm Up (both programs)

20:00 – 35:00 | Fitness & Olympic Program

35:00 – 60:00 | Metcon

Oly-Fitness

Take 7 minutes to work up to working weight for deadlifts. Something you can do for about 5-6 reps is probably about right.

Complete 5 sets of 3, every 3 minutes on the minute.

Oly: Deadlift (5×3)

Fitness

Take about 7 minutes and work up to opening set. Then Complete 3 rounds of:

6-8 Deadlift

Rest 45 seconds

8-10 Step Ups Per Leg

Rest 45 seconds

10 Bird Dogs Each Side

Rest 45 seconds

Fit: Deadlift (3×6-8)

Metcon

You have 1 minute to complete each movement “station,” if you can’t compete a station and need to scale the reps, weight, or movement, that’s fine. If you need to take a round off that’s fine, but rest an entire round, there are 6 total rounds

Metcon (AMRAP – Rounds)

EMOM for 18 Minutes

Rx+

1st minute – 5 Thrusters 135/85

2nd minute – 10 Strict Chest to Bar

3rd minute – 15 Jump Squats

Rx

1st minute – 5 Thrusters 95/65

2nd minute – 10 Pull Ups

3rd minute – 15 Jump Squats