Ft. Ben Fit – Performance
Warm-up
General Warm-up
Mobility:
5 Iron Crosses each way
Flexibility:
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
Movement:
10yd Alternating Groin Stretch
10yd Lunge and Reach Overhead
10 Air Squats
20 Mountain Climbers
Specific Warm-up Prep:
2 Rounds
10 Back Squats @empty barbell
20 Scissor Kicks
Specific Warm-up
Round 1: 6 Back Squats @40%
Round 2: 2 Pause Back Squats @50%
Round 3: 1 Pause Back Squat @60%
Round 4: 1 Pause Back Squat @70%
Strength (4 Rounds for weight)
0:00-6:00 (do a set every 1:30)
Pause Back Squats 4×1 @75-80%
6:00-7:00
Rack Walkout 1×10 seconds @90%
7:00-13:00 (do a set every 1:30)
Pause Back Squats 4×1 @78-83%
13:00-14:00
Rack Walkout 1×10 seconds @95%
WOD (AMRAP – Rounds & Reps)
AMRAP 10
12 Toes to Bar
8 Push Press @115/80
WOD Prep
Alt. EMOM 4
M1: 6-8 Toes to Bar
M2: 3-4 Push Press
WOD
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
PACE: Calculated…muscle burn will be the limiting factor
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