0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-15:00 Transition to Cardio is Hardio
15:00-27:00 Cardio is Hardio
27:00-30:00 Recover, get out Sandbags
30:00-36:00 Explanation of WOD Prep and WOD
36:00-37:00 Transition to WOD Prep
37:00-41:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Scorpions each way
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Pigeon Stretch
5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch
10/10 Leg Swings (front to back/side to side)
10yd Alternating Groin Stretch
10yd Walking Hip Openers
10yd Lunge and Rotate
10yd Broad Jumps
—then—
2 Rounds
10 Air Squats
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Bike repeats
Specific Warm-up
Alt. EMOM 4
M1: 30 seconds Bike
M2: 30 seconds Row
MANAGEMENT/FOCUS:
Easy to moderate pace in Round 1, moderate to hard pace in Round 2
do 20 seconds if you need multiple to share the machine within the minute
Cardio is Hardio
Alt. Every 3 minutes for 12 minutes (2 rounds of each)
M1: 25/20 Calorie Row
M2: 20/14 Calorie Bike
FOCUS:
Bike and Row this week, let’s go!
This should take no longer than 1:15 to give time for transition and/or recovery time, lower the calories if needed to accommodate this
EQUIPMENT CONSIDERATIONS:
This should allow 2 people to complete the calories within the minute, so 4 people can share a Rower and a Bike…2 people start on Row, 2 people start on Bike, complete the calories and switch at the 3 minute mark, make sure whoever is going first is ready to begin when the next round starts
I would set the clock for 4 intervals of 3 minutes to count down…if you don’t know how to use the interval setting then learn 😁
WOD Prep
Alt. EMOM 4
M1: Rope Climb (half, 3/4 or full)
M2: 30 second heavy object hold (hold how you will carry)
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement
WOD
Every 4 Minutes for 12 Minutes
2 Rope Climbs
100m Sandbag Carry @70/50
1 Rope Climb
SCORE: Time
GOAL: 3:15 or less each round
PACE: Interval Mindset…heart rate will increase, but more of muscle burn and fatigue
FOCUS/STRATEGY:
Rope Climbs: focus on efficiency with your foot clamp, work on getting it at shoulder height and really pushing into the rope as you hand over hand pull yourself up the rope
Carry: find a good heavy object if you don’t have sandbags…DBs, KBs, D-Balls, etc…this is a carry not a jog or run…carry wherever you want
ROPE CLIMB MODIFICATIONS:
10 Sandbag Ground to Over Shoulder, then 5 after the Carry
20 V-ups or Alt. V-ups, then 10 after the Carry
2 Turkish Get-ups (1 each arm), before and after the Carry
BEGINNER: 35/20, one of the Rope Climb Modifications
SCALED: 50/35
Rx+: 100/70
Comp: 100/70…all rope climbs will be 4 hand over hand legless pulls (2 each arm), then you can clamp