0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-31:00 Cardio is Hardio
31:00-33:00 Put any plates away Bikes
33:00-38:00 Explanation of Endurance and Endurance Prep
38:00-39:00 Transition to Endurance Prep
39:00-45:00 Endurance Prep
45:00-47:00 Transition to Endurance
47:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Wall Scap Slides
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
3-5 Scorpions each way
3-5 Inchworms
—then—
2 Rounds
30 second Side Plank (15 seconds each side)
10 DB Goblet Squats
MANAGEMENT:
Make sure the upper body is nice and loose, this will help with the Burpees
The Squats will help warm the legs for the Bike
Specific Warm-up
2 Rounds
30 seconds easy pace Bike
30 seconds Rest
30 seconds easy pace Burpees
30 seconds Rest
MANAGEMENT:
Breath and move, get their mind right for the intervals
Cardio is Hardio
Every 4 minutes for 20 mintutes
20/14 Calorie Bike
15 Burpees
*rest is time remaining in the 4 minutes
FOCUS:
Bike: RPE of 8-9, hard pace, breath
Burpees: push the pace, the goal after both movements is to have as much rest as possible
Try to be as consistent as you can from round to round…the goal is 2 minutes of work and 2 minutes of rest
EQUIPMENT CONSIDERATIONS:
You can have at least two people share the Bike, start one person on Burpees and one on the Bike then switch
Use the Ski or Bike Erg if needed
Core Finisher
AMRAP 8
50 Mountain Climbers
50 Flutter Kicks
SCORE: Rounds + Reps
FOCUS/STRATEGY:
Breath, move, enjoy the core strength endurance and fitness