Undisputed SC – Eagan – Fitness

Warm-up

00:00 – 03:00 | WOD Talk

03:00 – 13:00 | General Warm Up, shoulders and chest for bench pressing

13:00 – 20:00 | Warm up to Working Weight for Bench Press

20:00 – 35:00 | Strength Program

35:00 – 60:00 | Metcon & Cooldown

Strength

Take about 7-10 minutes to establish a working weight for bench press & kb rows

Complete 4 Rounds of:

4-6 Bench Press

Rest 60-90 seconds

8-10 Bench Supported KB Rows

Rest 60-90 seconds

Then, complete 3 sets of:

Rx+ 3xAMAP Chin Ups

Rx 3xAMAP Ring Rows

1A: Bench Press (4×4-6)

1B: KB Single Arm Row (4×8-10)

Metcon

Due to the number of rowers, you might have to go in waves. Start on a whole minute if you’re following someone as they get off the rower. Remember, standard on push ups, is chest and hips should touch the floor, should raise off the floor simultaneously, with arms locked out at top.

Metcon (Time)

1000 Meter Row – or – 800m Run

THEN Complete:

Five rounds of:

10 Wall Balls 20/14# to 10/9′

10 Ring Dips (Rx+) or 10 Push Ups (Rx)