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 DBs, Barbells and Plates
32:00-38:00 Explanation of WOD Prep and WOD
38:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-46:00 Transition to WOD
46:00-57:00 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” Post-test
2.5k Bike (1.5 miles)
FOCUS:
Post-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…use whatever you did for the Pre-test
EQUIPMENT CONSIDERATIONS:
Try to repeat whatever you did for the Pre-test
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
3 Rounds
2 Single DB Hang Snatch Right Hand @50/35
10yd Single DB Overhead Carry Right Hand
2 Single DB Hang Snatch Left Hand
10yd Single DB Overhead Carry Left Hand
4 Power Cleans
MANAGEMENT/FOCUS:
Great time to help people with each movement, recommend doing a Round every 2:00
Build towards your WOD weight on both movements
WOD
5 Rounds For Time
6 Single DB Hang Snatch Right Hand @50/35
10yd Single DB Overhead Carry Right Hand
6 Single DB Hang Snatch Left Hand
10yd Single DB Overhead Carry Left Hand
8 Power Cleans @155/105
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Single DB Hang Snatch: chest up, good hip pop to get momentum into the DB, stay unbroken and go right into the overhead carry
Single DB Overhead Carry: core braced to keep the lower back from arching, keep the DB directly overhead, straight arm should be covering the ear on the side, steady pace walk
Power Cleans: heavyish weight, steady singles will most likely allow you to stay consistent, weight should be around 60-65% of your Power Clean max
NO BARBELL OPTION:
16 Single DB Hang Cleans
BEGINNER: 25/15, 95/65 or No Barbell Option
SCALED: 35/20, 135/95
Rx+: 70/50, 165/115
Comp: 70/50, 185/125