0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Cardio is Hardio
28:00-31:00 Rest, Get out Barbells, Plates and Boxes
31:00-36:00 Explanation of WOD Prep and WOD
36:00-37:00 Transition to WOD Prep
37:00-43:00 WOD Prep
43:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds Standing Hamstring Stretch
20-30 seconds Child’s Pose
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Heel Scoops
10yd Lunge and Rotate
10yd Bunny Hops
10yd Broad Jumps
—then—
2 Rounds
10 Air Squats
5 Burpees
MANAGEMENT/FOCUS:
Full body warm-up then some movements to get the heart rate up and blood flowing for the Bike Warm-up
Specific Warm-up
3 Rounds
30 seconds easy pace
20 seconds moderate pace
10 seconds hard pace
1 minute Rest
MANAGEMENT/FOCUS:
If you need to share Bikes you might have each person only do one round for time purposes
Cardio is Hardio
“Double Trouble”
2 Rounds
2 minutes Max Calorie Bike
4 minutes Rest
FOCUS:
RPE 8-9, very hard push, but not quite all out so you can try to maintain some type of pace for the 2 minutes
If you push hard on this you should want every second of the 4 minute rest, the second round should be extremely challenging to maintain your pace
EQUIPMENT CONSIDERATIONS:
This allows 3 people to share one Bike, you might need to add a 15 second transition before the next persons 2 minutes begins
WOD Prep
Round 1: 2 Power Cleans @40% + 3 Box Jumps + 4 Push-ups
Round 2: 2 Power Cleans @50% + 3 Box Jumps + 4 Push-ups
Round 3: 2 Power Cleans @60% + 3 Box Jumps + 4 Push-ups
MANAGEMENT/FOCUS:
Recommend doing a Round every 2:00
Great time to help members with their technique and efficiency on all movements
WOD
AMRAP 10
3 Power Cleans @165/115
6 Box Jumps @24/20”
9 Push-ups
SCORE: Rounds + Reps
GOAL: 7-9 Rounds
PACE: Calculated…the heavyish Power Cleans and Push-ups will be the limiting factor
FOCUS/STRATEGY:
There will be an accumulated effect from the Bike 😁
Power Cleans: this should be a heavyish weight, around 70%…steady singles, chest up, pop and drop, stand, drop, repeat
Box Jumps: steady pace, jump, land, stand, step down, repeat
Push-ups: see how long you can stay unbroken, get a good full range of motion, chest to deck, full lockout at the top…if you can do quick 2s or 3s then you do not need to scale, do all regular push-ups
LOGISTICS:
I would line all the Boxes up down the middle of the gym, this gives a natural separation of the class, barbells in rows on either sides of the Boxes, Push-ups can be done by your barbells
NO BARBELL OPTION:
Double DB Hang Power Cleans
BEGINNER: 95/65 or No Barbell Option, Knees or Hands Elevated Push-ups
SCALED: 155/105, Knees or Hands Elevated Push-ups
Rx+: 185/125, Hand Release Push-ups
Comp: 205/145, 30/24”, Hand Release Push-ups