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
31:00-34:00 Recovery and get out boxes
34:00-39:00 Explanation of WOD and good reminders for Box Get Overs
39:00-40:00 Transition to WOD Prep
40:00-44:00 WOD Prep (yes, this is short…people should be plenty warm from the Cardio, they just need to practice the movements a bit)
44:00-45:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings (front to back/side to side)
10yd Walking Heel Sweeps
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
10yd Alternating Groin Stretch
10yd High Knees
10yd Butt Kicks
10yd Bunny Hops
—then—
2 Rounds
10 Air Squats
20 Line Hops
MANAGEMENT:
Big focus on getting body temp up and heart rate elevated to get ready for the Cardio
Specific Warm-up
Alt. EMOM 6:
Partner 1: 1 minute easy to moderate pace Bike
Partner 2: 1 minute easy to moderate pace Bike
Partner 3: 1 minute easy to moderate pace Bike
Partner 1: 30 seconds moderate to hard pace Bike
Partner 2: 30 seconds moderate to hard pace Bike
Partner 3: 30 seconds moderate to hard pace Bike
MANAGEMENT:
Build in pace during your time frame
For easy to moderate: 30 seconds easy pace, remaining 30 seconds slowly build to moderate pace
For moderate to hard: 10 seconds moderate, remaining 20 seconds build to hard pace
Cardio is Hardio
“Excitebike”
Teams of 3
200/150 Calorie Bike For Time
*15 minute time cap
FOCUS:
Fitness is fun remember that 😬
Interval Fitness…make it a fun atmosphere and cheer your teammates and classmates on
Even if everyone happens to get done before the time cap, just let the clock run until then, they will need the extra rest before the WOD
For us older folk, we know where this name comes from 😁
EQUIPMENT CONSIDERATIONS:
3 people are sharing a Bike so you should have plenty, beginners could even do teams of 4 if needed
LOGISTICS:
I would have all the Bikes line up on one side of the gym, allows a “cheering” area in the rest of the gym to make it a fun atmosphere
WOD Prep
Alt. EMOM 4
M1: 30 seconds to do 4-6 Burpee Box Get Overs
M2: 4-6 Pull-ups to practice rhythm
WOD
4 Rounds For Time
10 Burpee Jumping Box Get Overs @24/20” (VIDEO)
15 Pull-ups
SCORE: Time
GOAL: 7:00-9:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
This will be a tough combo after the Cardio section…but, we will survive 💪
Burpee Jumping Box Get Overs: 2 reasons for this movement today…1) if you did the Double DB Lunges yesterday the legs are feeling it so it helps not bloody the shins, 2) with the Cardio earlier and now Burpees, putting your hands on the box can help you keep moving more consistently which helps achieve the stimulus
Pull-ups: We have built pull-ups over this Phase, because I am uploading these workouts ahead of what week 1 of The Open is, this movement may or may not have been done already, don’t forget about the Murph Mentality option if 15 will really slow someone down
MURPH MENTALITY OPTION:
If 15 will significantly slow someone down then go to 10 Rounds of 4 Burpee Jumping Box Get Overs and 6 Pull-ups…same amount of reps, just in smaller reps
BEGINNER: Burpees (no box get over), Ring Rows
SCALED: 20/16” or Step Over @24/20”, Banded Pull-ups
Rx+: Chest to Bar
Comp: 30/24”, Chest to Bar