0:00-10:00 General Warm-up
10:00-14:00 Explanation of Technique Work
14:00-20:00 Technique Work
20:00-23:00 Explanation of WOD Prep
23:00-29:00 WOD Prep
29:00-31:00 Transition to WOD
31:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 reps of 5 second hold each Up Dog to Down Dog with Calf Stretch
5 Scorpions each way
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
10yd Samson Stretch
10yd Walking Hip Openers
10yd Lunge and Rotate
10yd Bunny Hops
—then—
2 Rounds
10 Plate Squats
20 Plate Hops
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime body for the Technique Work on Double Unders
Technique Work
EMOM 6:
M1: 30 Double Leg Line Hops Front to Back
M2: 30 Double Leg Line Hops Side to Side
M3: 30 Single Leg Line Hops Front to Back (15 each leg)
M4: 30 Single Leg Line Hops Side to Side (15 each leg)
M5: 30 seconds of Single Unders
M6: 30 seconds of Double Unders or Double Under Attempts
FOCUS:
for those that can do Double Unders, this will serve as a good warm-up and help with efficiency
for those that have not yet got Double Unders, this is a good progression to work on them
for each minute, focus on being quick and quiet on the ground
WOD Prep
Round 1: 30 seconds Bike + 6 MB Sit-ups + 12 Double Unders
Round 2: 30 seconds Bike + 8 MB Sit-ups + 16 Double Unders
Round 3: 30 seconds Bike + 10 MB Sit-ups + 20 Double Unders
MANAGEMENT/FOCUS:
Great time to work on each movement with each member
Recommend doing a warm-up round every 2:00
WOD
Alt. Every 3 minutes for 24 minutes (4 Rounds of each)
M1: 1 Minute Max Calorie Bike
M2: AMRAP of 12 MB Sit-ups @20/14 + 24 Double Unders
2 SCORES: Rounds + Reps for each (enter Bike Cals as 0 Rounds + total cals)
GOAL: Breath, move, enjoy the fitness GAINZ
PACE: Interval Mindset…hard cardio, then core and cardio
EXECUTION:
1 Minute Max Calorie Bike, this leaves 2 minutes rest
AMRAP 3: I would stop at about the 2:50 mark to make sure you get to the Bike when it’s time to go
Pick up where you left off each time in the AMRAP
FOCUS/STRATEGY:
Bike: RPE 9, just below max effort…push hard but be mindful to control your breathing
MB Sit-ups: touch the ball above your head, sit up and touch your toes
Double Unders: try to stay unbroken each round
EQUIPMENT CONSIDERATIONS:
Two people can definitely share one Bike by starting one on the Bike and one on the AMRAP, but technically 4 people could share one Bike…
One person would start on the Bike and complete their max calories from the 3:00-2:00 mark (counting down), the next person could do their max calories from the 1:30 to 0:30 mark…person two would have short rest going into the first AMRAP but they would get rest after that before they get onto the Bike…the other two people would start on the AMRAP, switch back and forth each 3 minutes
Ski would the next best option, then Row
BEGINNER: no weight on sit-ups, Line Hops
SCALED: 14/10, Single Unders
Rx+: 30/20, Crossovers or Heavy Rope