Ft. Ben Fit

Announcements

WE NEED YOUR HELP!

Ft. Ben is hosting the Fall Tru Challenge on Saturday, October 10th, and we can’t do it without you.

If you’d like to help, please put your name and times you can help HERE.

Ft. Ben Fit – Performance

Warm-up

General Warm-up

1 Round

5 Iron Crosses each way

20-30 seconds each side Lying Hamstring Stretch

20-30 seconds each side Lying Quad Stretch

20-30 seconds each side Lying Glute Stretch

5 reps of 5 seconds each Up Dog to Child’s Pose

20-30 seconds each side Kneeling Hip Flexor Stretch

10yd Walking Straight Leg Marches

10yd Lunge and Rotate

10yd Bunny Hops

10yd Broad Jumps

—then—

2 Rounds

5 Muscle Cleans

5 Front Squats

10 Lateral Hops over the barbell

WOD Prep

Alt. EMOM 9

M1: 3-5 Squat Cleans

M2: 30 seconds Bike

M3: 10 Double Unders

WOD (3 Rounds for time ↓ shorter is better)

Partner For Time

0:00-10:00

30 Squat Cleans @155/105

50/41/32 Bike Calories (Male/Mixed/Female)

120 Double Unders

10:00-18:00

20 Squat Cleans @165/115

40/34/28 Bike Calories (Male/Mixed/Female)

100 Double Unders

18:00-Completion

10 Squat Cleans @185/125

30/25/20 Bike Calories (Male/Mixed/Female)

80 Double Unders
3 SCORES: Time for each section

GOAL: 28:00-32:00 (includes rest)

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently