FTW Tribe
Sometimes pain is fun, just not while you’re in it.
GENERAL WARM-UP (0:00 – 9:00)
Kettlebell Warm-Up Series (B)
5/5 Around the Worlds
10 Russian Swing
5/5 Single Arm Swing
10 Swings with a hand switch
5/5 Kettlebell Snatch
10 Goblet Squat
5/5 Halo
Optional Drills:
5 Hand release
5 Hand release with chest tap
5 Kettlebell Flip
5 Kettlebell Flip with chest tap
SKILL AND INSTRUCTION (9:00 – 20:00)
*Hinshaw Running Warm-Up
First 14 Drills
Down one side of the gym (approx. 20-50m), jog back to the start.
*Sled Prep
TRANSITION (20:00 – 23:00)
The intention is a sprint interval, have athletes challenge themselves each round. Partner up the athletes. If equipment is a challenge start some athletes on the row and some on the sleds.
PARTNER WOD (23:00 – 53:00)
Alternating with a partner:
5 rounds
100-meter sled push (empty)
400-meter row
(100m= 4 lengths of turf)
*1 round = Partner 1 does the 100-meter sled push and the 400-meter row, then partner 2 does the 100-meter sled push and the 400-meter row.
30 minute time cap
INTENDED STIMULUS AND SCALING OPTIONS
Lower body sprint intervals where each athlete is challenged each round. Round 3 should be the fastest round or hardest effort, not round one.
Scaling Options:
Sled Push: If the 50 meters in warm-up takes longer than 0:30 decrease the distance to 50 or 75 meters in the workout.
Rowing: Goal is that the 400 meters are rowed in sub 2:00 each round. If needed decrease the distance to 200 meters or 300 meters each round to achieve this.
RESTORE (55:00 – 60:00)
0:20/0:20 Newspaper
0:20/0:20 Pretzel
0:40 Half Lotus
0:20/0:20 IT Band Stretch Sequence
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