0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Cardio is Hardio
31:00-33:00 Rest
33:00-37:00 Explanation of WOD
37:00-38:00 Transition to WOD Prep
38:00-44:00 WOD Prep
44:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
10/10/10 Arm Swings (forward/backward/side to side)
10yd Lunge and Reach Overhead
10yd Walking Hip Openers
10yd Straight Leg Marches
10yd Quad Stretch
10yd Alternating Groin Stretch
10yd Butt Kicks
—then—
2 Rounds
10 Plate Upright Rows
10 Plate Squats
MANAGEMENT/FOCUS:
Good full body warm-up followed by some movements to get the heart rate up, blood flow to the legs and your grip strength ready
Specific Warm-up
3 Rounds
10/7 Calorie Bike
15 second Bar Hang
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00, this should allow there people to share a Bike if needed
Cardio is Hardio
5 Rounds
30 seconds Max Calorie Bike
30 seconds Rest
30 seconds Plate Holds (VIDEO)
1:30 Rest
FOCUS:
Cardio + Grip Strength to help improve for the “Carry On” Test
EQUIPMENT CONSIDERATIONS:
This allows 3 people to share one Bike
One person starts on Bike, one person starts on Plate Holds, one person starts resting…Bike moves to Plate Holds, Plate Holds moves to Bike, Rest moves to Plate Holds, then the third person finishes with Bike
Ski would be the next best option, this will make the grip more challenging
WOD Prep
Round 1: 100m Run + 10 Burpees
Round 2: 100m Run + 8 Burpees
Round 3: 100m Run + 6 Burpees
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Round 1 Run at easy pace, Round 2 at moderate pace, Round 3 at hard pace
WOD
AMREP 9
1,000m Run
Max Burpees with remaining time
SCORE: Total Burpees
GOAL: 6:00 or less for the Run
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Run: RPE of 7-8, consistent and controlled
Burpees: empty it out
WEATHER CONSIDERATIONS:
We have already Rowed and we did Bike in the first section so, if you need to move inside then I would do 5 minutes max rep shuttle runs, then 4 minutes max burpees
BEGINNER: For Time: 400m Run, 40 Half Burpees
SCALED: 800m Run if needed to stay under 6 minutes