0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-32:00 Cardio + Core
32:00-34:00 Rest/water break/Machines put away
34:00-40:00 Explanation of Endurance Prep and Endurance with tips on Step-ups
40:00-42:00 Transition to Endurance Prep
42:00-45:00 Endurance Prep
45:00-46:00 Transition to Endurance
46:00-56:00 Endurance
56:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings while holding onto Rig (front to back/side to side)
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
3-5 each way Seated Hip Openers
3-5 Inchworms
—then—
2 Rounds
20 Shoulder Taps
10 Air Squats
MANAGEMENT:
Full body fitness today, good variety in the warm-up, make sure everyone is ready to roll
Specific Warm-up
2 Rounds
30 seconds Machine of your choice easy to moderate pace
30 seconds Rest
30 seconds DB Drag Bear Crawl
30 seconds Rest
30 seconds for 6-8 Alt. V-ups (slow and controlled)
30 seconds Rest
MANAGEMENT:
If you need to share machines then have one do the machine while the other two do the Bear Crawl or Alt. V-ups and rotate through
Cardio + Core
Alt. EMOM 16
M1: Max Calorie Machine of your choice
M2: Max Distance DB Drag Bear Crawl (VIDEO)
M3: Max Alt. V-ups
M4: Rest
SCORE: Reps: Calories + Alt. V-ups
FOCUS:
Machine RPE around 8, hard but consistent, the rest is very short, this is meant to feel pretty continuous so make sure you pace accordingly
DB Drag Bear Crawl: quality over quantity here, keep a flat back and hips even with shoulders, place the DB in front of you (don’t throw it)
Alt. V-ups: quality and controlled reps
EQUIPMENT CONSIDERATIONS:
We did Bike (Assault or Echo) yesterday so I would do Row, Bike Erg or Ski
Technically 4 people can share one machine if needed, start people on different stations (including rest) and rotate through in the order listed
LOGISTICS:
Line all of the machines up on one side of the gym
10yd zones for the Bear Crawl, create lanes to keep it organized
Endurance Prep
20yd Shuttle Run
2 Single KB Box Step-ups (1 each side)
20yd Shuttle Run
4 Single KB Box Step-ups (2 each side)
20yd Shuttle Run
6 Single KB Box Step-ups (3 each side)
*build to the weight you will use for the Endurance
Endurance
AMRAP 10
100yd Shuttle Run
10 Single KB Box Step-ups
SCORE: Rounds + Reps
FOCUS/STRATEGY:
Shuttle Run: 10yd zones are already set up from the bear crawl, steady pace, breath and move
Single KB Box Step-ups: hold the KB wherever you would like, find a challenging weight that still allows you to do all Step-ups in a row, the box height should put your leg at 90 degrees when your foot is on the box, get your whole foot on the box, drive through that heel, keep your chest up to stand with both feet on the box, step down and repeat