4465 N. Dixie Hwy, Oakland Park, FL 33334

Monday A Shift 010118 FireWOD (Baseline Test Workout)

(0:00 -15:00)Warm Up

30s Slow Row + 30s Active Spidermans
30s Moderate Row + 30s Seconds Slow Air Squats
30s Moderate/Fast Row + 30s Seconds Active Dive-bombers

Stretch #1 – Couch Stretch, 1:00 on each side.

Stretch #2 – Front Rack Stretch, 2:00 total.
Have the athletes lay on their chest, elbows out in front (arms bent at 90 degrees). Two goals – elbows as far away from the torso as possible closing the gap between the armpit and the floor, and keeping elbows tight together.

(15:00-21:00) Body Activation (Preparing Body For Work Out)

For this dry run, we are looking to have the athlete’s working weight for the day on the barbell. Click on movement for video of how to performit.

5 Thrusters, 5 Pull-Ups, 5 Burpees
10 Calorie Row
5 Thrusters, 5 Pull-Ups, 5 Burpees

Following, give 5:00 for a bathroom break and recovery before starting.

(27:00 – Completion) Workout

3 Rounds of the “Beep Test”*
50/35 Calorie Row
3 Rounds of the “Beep Test”
50/35 Calorie Row
3 Rounds of the “Beep Test”

*1 Round of the “Beep Test” is:
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees

The stimulus today is light and fast.
We are looking for a thruster barbell that is, without question, unbroken on every set. In other words, a thruster weight that can be completed for 30+ repetitions unbroken when fresh.

**Workout Strategy**

  • On the thrusters, aim for unbroken sets. The barbell should be light enough to allow.
  • On the pull-ups, they do not need to be straight. But they do need to be consistent from first set to last. Avoid hitting the wall here by breaking the sets up early.
  • On the burpees, breathing pace.
  • On the row sets, use the first few calories as a recovery, and then pick up the pace. Final few calories, back off, so that we can transition immediately to the barbell.


Leave a comment