0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-30:00 Cardio is Hardio
30:00-32:00 Get out Barbells and Plates
32:00-38:00 Explanation of WOD Prep and WOD
38:00-40:00 Transition to WOD Prep
40:00-46:00 WOD Prep
46:00-47:00 Transition to WOD
47:00-57:00 WOD
57:00-60:00 Cool-down
General Warm-up
1 Round
5 reps of 5 seconds each Down Dog with Calf Stretch
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10 Band Pull Aparts
10 Band Good Mornings
10yd Walking Hip Openers
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Walking Heel Scoops
10yd Alternating Groin Stretch
—then—
2 Rounds
20 Mountain Climbers
10 Air Squats
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Row intervals
Specific Warm-up
800m (0.5 Mile) Bike @easy to moderate pace
1 minute Rest
400m (0.25 Mile) Bike @moderate to hard pace
MANAGEMENT/FOCUS:
If you have multiple people that need to share a Bike then you might just have everyone do the 400m (0.25 Mile) distance one or two times
Cardio is Hardio
“Breaking Away” Pre-test
2.5k Bike (1.5 miles)
FOCUS:
Pre-test, Let’s gooooo!
Some Bikes calculate in meters and some in miles…they may be a way to change that, but I just wanted to give both options here
EQUIPMENT CONSIDERATIONS:
With the 15 minute time frame this should allow three people to use one Bike
I would like to keep this as a Bike test, but if you just don’t have enough equipment to class size then here are some options:
1,250/1,000m Ski
1k Run
Row would be the last option since we just had a pre and post test Row last cycle, although this is a different energy system we would be testing…if needed do a 1,250/1,000m Row
WOD Prep
Round 1: 5 Lateral Bar Burpees + 5 Hang Power Cleans @95/65
Round 2: 4 Lateral Bar Burpees + 4 Hang Power Cleans @115/80
Round 3: 3 Lateral Bar Burpees + 3 Hang Power Cleans @135/95
MANAGEMENT/FOCUS:
Great time to help people select their weights and help with tips on stringing together Hang Power Cleans
Recommend doing a round every 2:00
WOD
Every 2:30 for 10 minutes (4 Rounds)
12 Lateral Bar Burpees
Hang Power Cleans
*12 @155/105, 14 @135/95, 16 @115/80, 18 @95/65
4 SCORES: Time for each round (any reps not finished adds 1 second, so it would be 2:30 plus any missed reps)
GOAL: 2:00 or less each round
PACE: Interval Mindset…high heart rate, breath and recover, high heart rate, breath and recover, on repeat
FOCUS/STRATEGY:
OF NOTE: these time frame workouts are very challenging to program, it should be difficult to complete, but not impossible…make sure you choose a burpee number and/or weight(s) that you have a legitimate chance to complete the reps with a small amount of rest/weight change time in order to get the benefit of the stimulus…workout formats like this require an ego check sometimes
Burpees: steady pace, I usually use a crossover step going over the bar which helps with my rhythm…remember you do not have to stand all the way up when jumping over the bar, staying low will help with pace, force yourself to land and drop, you will get back up, breath
Hang Power Cleans: going for broke here…every set try to stay unbroken, hip pop and drop, stand, repeat, great opportunity to work on cycling the barbell…make the plate changes as easy as you can on yourself, the goal is to only take plates off, not take off and add, but I know this is challenging with class size and logistics
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls, same rep scheme, try to start at a heavier weight then decrease as reps increase
BEGINNER: 10 Half Burpees, 95/65 for all or No Barbell Option
SCALED: 10 Lateral Bar Burpees, 135/95, 115/80, 95/65, 75/55
Rx+: 15 Lateral Bar Burpees
Comp: 15 Lateral Bar Burpees, 185/125, 165/115, 155/105, 135/95