0:00-15:00 General Warm-up (3 minute explanation, 12 minute execution)
15:00-18:00 Explanation of Endurance
18:00-23:00 Endurance Prep
23:00-25:00 Transition to Endurance
25:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
Warm-up (12 minute running clock)
4 Rounds (2 on the cardio and 2 on stretching)
Cardio: Row/Bike @easy pace (alternate Rounds) for 3 minutes
Stretching:
Minute 1
30 seconds Lying Knees Side to Side
30 seconds Scorpions each way
Minute 2
30 seconds Lying Hamstring Stretch (15 seconds each way)
30 seconds Lying Quad Stretch (15 seconds each way)
Minute 3
30 seconds Inchworms
30 seconds Front Plank Hold
MANAGEMENT:
Doing everything on the clock today for the warm-up, should keep everyone together and help them move through more efficiently
Endurance Prep
2 Rounds
10/8 Calorie Row
10 Shoulder Taps
10 Sit-ups
10/7 Calorie Bike
MANAGEMENT:
If you need to share Bikes or Rowers, have some start on the Bike and some start on the Row
Endurance
30 minute Running Clock
2 Rounds
5 minute Max Calorie Row
AMRAP 5 of 4 Burpees and 8 Sit-ups
5 minute Max Calorie Bike
SCORE: Total Reps (Row Calories + Reps on AMRAP + Bike Calories)
GOAL: Steady State Endurance
PACE: Steady Eddy or Betty…find a pace early, breath and move and maintain it
EXECUTION:
3,2,1…Go 5 minute Row @moderate pace, immediately into the AMRAP 5, then immediately into the 5 minute Bike @moderate pace, then immediately back to the Row for Round 2
Pick up where you left off for the AMRAP
EQUIPMENT CONSIDERATIONS:
3 people can share one Bike and Rower, start people at different 5 minute sections and rotate through in this order
LOGISTICS:
I would line up all of the Bikes on one side and all of the Rowers on the other side, this leaves the space between for the Burpees and Sit-ups