0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-20:00 WOD Prep
20:00-28:00 Explanation of WOD with good tips on the G2OH along with Dubs and the Bike, make sure they understand the format and how they share Bikes if needed
28:00-31:00 Transition to WOD
31:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Seated Hip Openers
5 reps of 5 second Hold Down Dog with Calf Stretch
30 seconds Seated Groin Stretch
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
10yd Walking Lunge and Rotate
10yd Alternating Groin Stretch
10 Infant Squats
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
20 Line Hops
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Alt. EMOM 8
M1: 8 DB Ground to Overhead
M2: 8 AbMat Sit-ups
M3: 15 Double Unders/Single Unders
M4: 30 seconds Bike
MANAGEMENT/FOCUS:
You can share equipment by starting people on different stations and rotating through in this order
Light to moderate pace in Round 1 on the Bike, moderate to hard in Round 2
Plenty of time to help members more specifically with these movements
WOD
AMRAP 24
20 Single DB Ground to Overhead @50/35
20 AbMat Sit-ups
60 Double Unders
*Every 4 Minutes 15/10 Calorie Bike, beginning at 0:00
*Pick up where you left off on the AMRAP
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
EXECUTION:
3,2,1…Go complete the Bike Calories then begin on the AMRAP, at the 20:00 (if counting down from 24:00), 16:00, 12:00, 8:00 and 4:00 complete the Bike Calories also, then pick up where you left off on the AMRAP
If you don’t want to do math then I would set the clock for 6, 4-minute Intervals counting down
FOCUS/STRATEGY:
DB Ground to Overhead: this will be a Snatch or Clean & Jerk, you can pick one or mix and match…switch hands when needed, try to keep the DB moving for all 20 reps
Sit-ups: breath, move, stay consistent
Double Unders: go for big sets, make sure you breath while you move…hands slightly in front of your body, relax your shoulders, quick wrists
Bike: RPE of 7, steady consistent pace…find a breathing rhythm to control your heart rate
EQUIPMENT CONSIDERATIONS:
At least 2 people should be able to share a Bike, possibly three
Have an order you will always go, person 1 completes their calories then begins the AMRAP, once their calories are done then person 2 will complete their calories, etc…
So person 2 and 3 would start on the AMRAP until it is their turn for the Bike
Ski can work also if needed
LOGISTICS:
I would have the Bikes lined up against one wall and a designated area for the DBs, AbMats and Jump Ropes
This will help with transitions and hopefully prevent people from getting whipped by ropes…at least not their own 😬
BEGINNER: 26/18, Line Hops
SCALED: 35/26, Single Unders
Rx+: 70/53
Comp: 70/53, 20/14 Bike Calories (only if you can hit the stimulus)