Event 3 for Grit Iron Pairs.
Thursday Schedule: 6am WOD – 7am SPIN – 8am WOD – 9am Open Gym – 530pm Bootcamp
Movement Circuit
3 quality rounds
- 6 Turkish get-ups/side
- 8 Cossack squats/side
- 10 single-leg glute bridges/side
- 20-ft bear crawl forward + backward
- :20 Copenhagen plank/side
I’d keep TGU loads light/moderate.very light.
Aerobic Flow — “Move Well”
24 minutes continuous
- 200m easy run
- 40-ft med ball bear-hug carry
- 10 ball slams
- 20-ft lateral shuffle each direction
- 40 single unders
- 8 ring rows
Repeat continuously.
RPE 5–6.
No score.
Movement Circuit
3 quality rounds
- 6 Turkish get-ups/side
- 8 Cossack squats/side
- 10 single-leg glute bridges/side
- 20-ft bear crawl forward + backward
- :20 Copenhagen plank/side
I’d keep TGU loads light/moderate.very light.
Aerobic Flow — “Move Well”
24 minutes continuous
- 200m easy run
- 40-ft med ball bear-hug carry
- 10 ball slams
- 20-ft lateral shuffle each direction
- 40 single unders
- 8 ring rows
Repeat continuously.
RPE 5–6.
No score.
Movement Circuit
3 quality rounds
- 6 Turkish get-ups/side
- 8 Cossack squats/side
- 10 single-leg glute bridges/side
- 20-ft bear crawl forward + backward
- :20 Copenhagen plank/side
I’d keep TGU loads light/moderate.very light.
Aerobic Flow — “Move Well”
24 minutes continuous
- 200m easy run
- 40-ft med ball bear-hug carry
- 10 ball slams
- 20-ft lateral shuffle each direction
- 40 single unders
- 8 ring rows
Repeat continuously.
RPE 5–6.
No score.