0:00-6:00 General Warm-up
6:00-10:00 Explanation of WOD Prep, WOD and how to share machines
10:00-11:00 Transition to WOD Prep
11:00-14:00 WOD Prep
14:00-15:00 Transition to WOD
15:00-60:00 WOD
60:00-65:00 Cool-down
General Warm-up
1 Round
5 each way Lying Knees Bent Side to Side
5 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lat Stretch on Rig
10yd Lunge and Reach Overhead
10yd Alternating Groin Stretch
10yd Bunny Hops
10yd Broad Jumps
—then—
1 Round
15 Burpees
MANAGEMENT/FOCUS:
Full body warm-up then some burpees to prime the body for all the MFing Cardio 😬
WOD Prep
Alt. EMOM 3
M1: 30 second Row
M2: 30 second Bike
M3: 30 second Ski
MANAGEMENT/FOCUS:
Start people on different machines and rotate through, only one Round on each machine is all you will need, the first round of the WOD will definitely get people warmed up 😁
WOD
“3 Amigos” Pre-test
For Time
50/40, 40/32, 30/24, 20/16, 10/8 of
Calorie Row
Calorie Bike
Calorie Ski
SCORE: Time
GOAL: 38:00-45:00
PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent
FOCUS/STRATEGY:
The calculation for the female calories isn’t perfect, but this is keeping it simple rather than having different calorie calculations for each machine, is what it is
Think of this as a long grind, breath, pace, move, stay consistent
This is one of very few I would cap, unless you don’t have concerns of going over on class time
EQUIPMENT CONSIDERATIONS:
This is such a good, long cardio test, but I understand it can be difficult for class. Here are some suggestions
If you need to take out the round of 50/40 to make it work better in class then do that, otherwise here are some ways to try to make it work
Partner up and do quick 10-15 Calories at a time so it is short rest for each person
Groups of 3, each person starts at a different machine and rotates through, the timing won’t be perfect, but it can work if needed
Groups of 3 and rotate on the clock every 3 minutes, so basically max calories or the calorie amount within that 3 minutes then move to another machine, this is harder to keep track of calories
Alt. EMOM 30: M1: Row, M2: Bike, M3: Ski..so this would be max calorie as the score, I would instruct them to stop at about 50 seconds for the transition
I know this workout can be hard to implement, but a longer cardio test is something that is very beneficial for everyone, find a way to make it work
SKI MODIFICATIONS:
If you don’t have enough or any Ski Ergs then AbMat Sit-ups, V-ups or Alt. V-ups are a good substitute