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 Strength
31:00-33:00 Put away all barbells, benches and any KBs not needed…get out Bikes
33:00-38:00 Explanation of WOD
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Scorpions
5 each way Thread the Needle
20-30 seconds Child’s Pose
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
10yd Samson Stretch
10yd Walking Straight Leg Marches
30 Shoulder Taps
—then—
2 Rounds
10 Empty Barbell Bench Press
10 Ring Rows
MANAGEMENT/FOCUS:
Getting the barbells and benches out for the second part will help the transition into the Specific Warm-up
Specific Warm-up
Round 1: 6 Bench Press @40% + 6 Gorilla Rows (3 each arm)
Round 2: 4 Bench Press @50% + 4 Gorilla Rows (2 each arm)
Round 3: 2 Bench Press @55% + 2 Gorilla Rows (1 each arm)
MANAGEMENT/FOCUS:
I would do a warm-up round every 2 minutes
This is a great time to help them with their technique on Bench Press
Build in weight on Gorilla Rows
Strength
Bench Press 2x10 @60-65%, 2x8 @65-70%, 1x6 @75%
KB Gorilla Rows 5x12 (6 each arm) (VIDEO)
FOCUS:
We have done a couple complexes, now we move to some higher rep sets to continue to build muscle endurance
Bench Press: make sure elbows stay below shoulders at all times, full range of motion to your chest and and good lockout…make sure you can complete all of your reps
Gorilla Rows: see video…neutral spine, KBs between feet, alternate arms when pulling, 12 total, 6 each arm
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 3:00 for 15:00
NO BARBELL OPTION:
Double DB Bench Press 5x5
reps decreased, try to increase weight
WOD Prep
Every 1:30 for 4:30 (3 Rounds)
10/7 Calorie Bike
10 Swings
MANAGEMENT/FOCUS:
Start with a lighter KB and build to WOD weight over the 3 Rounds
Great time to help members with their technique and efficiency on both movements
WOD
3 Rounds For Time
30/20 Calorie Bike
30 Russian KB Swings @53/35
SCORE: Time
GOAL: 7:30-9:30
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Bike: RPE 8, hard pace but not max…focusing on breathing and controlling your heart rate while you go
Swings: go for broke each round, relax your arms, pop your hips, flex your butt…breath
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes for all members, here are some good options…
First option would be Ski
Second would be a format change to Alt. Every 1:30 for 9 minutes (3 sets of each movement) M1: 30/20 Calorie Bike, M2: 30 Swings…so you would do the calories then rest for the remainder of the 1:30, then do the Swings then rest for the remainder of the 1:30…your score would be your slowest time for each movement…this allows two people to share one Bike
Row would be the last option since we already had it in a workout Monday
LOGISTICS:
I would line all of the Bikes up along one of the walls, this leaves the rest of the space for the KBs to make transitions easier
BEGINNER: 20/14 Calorie Bike, 20 Swings @26/18
SCALED: Lower the calories if needed to meet the pace goal or at least get close, 35/26
Rx+: 70/53
Comp: 88/62