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 Recovery and set up seat height for Bikes
33:00-38:00 Explanation of WOD and good reminders for efficiency with your foot clamp
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
44:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds each side Pigeon Stretch
5 each way Scorpions
3 reps of 5 second hold of each Up Dog to Down Dog with Calf Stretch
10 Glute Bridges
10yd Lunge and Reach
10yd Walking Straight Leg Marches
—then—
2 Rounds
20 Mountain Climbers
5 Broad Jumps
MANAGEMENT:
Not only need to get the lower body loose, but make sure the body temp is up and heart rate is elevated going into the Specific Warm-up
Specific Warm-up
3 Rounds
Round 1: 100m Run @easy pace + 5 Burpees
Round 2: 100m Run @moderate pace + 5 Burpees
Round 3: 100m Run @hard pace + 5 Burpees
MANAGEMENT:
Recommend doing a warm-up round every 2 minutes
Cardio is Hardio
Every 3 minutes for 15 minutes
400m Run
SCORE: Fastest and slowest times
FOCUS:
RPE should around 8, push the pace but not all out
PARTNER OPTION:
You can have some fun with it and have people partner, alternate every 100m if you do that
The pace should be max effort if you choose this option…just be cautious if you haven’t sprinted in a while 😁
WEATHER CONSIDERATIONS:
The goal is to keep the run somehow, we have already used the Rower and we Bike in the WOD today
A 300yd Shuttle inside would work or you could do a 100yd shuttle, 100yd carry, 100yd shuttle
If you have not used the Ski as a modification this week then you could do a 400/320m Ski
WOD Prep
3 Rounds
10/7 Calorie Bike
1 Rope Climb
*Round 1: easy pace Bike, Round 2: moderate pace, Round 3: hard pace
WOD
Every 2 minutes for 10 minutes
15/10 Calorie Bike
2 Rope Climbs
SCORE: 2 times, slowest and fastest
GOAL: 1:30 or less
PACE: Zero to 💯 real quick…interval style
FOCUS/STRATEGY:
Bike: RPE of 8, need to give yourself time for the Rope Climbs, push hard but control your breathing
Rope Climbs: efficiency is the key to not only get them done but also have enough energy left for all 5 rounds, focus on getting your foot clamp up near shoulder height
EQUIPMENT CONSIDERATIONS:
You can share a bike by having one person start on the Rope Climbs and one on the Bike then switch
You can also change the format to Alt. EMOM 10: M1: 15/10 Calorie Bike, M2: 2 Rope Climbs (if 12ft), 1 Rope Climb (if it is 15ft)
Ski can also work with either format if you have not yet used earlier in this class or this week
ROPE CLIMB MODIFICATIONS: (if you don’t have enough or choose not to do them)
15 MB Slams @50/35
15 KB or Barbell Sumo Deadlift High Pulls
BEGINNER: 12/8 Calorie Bike, one of the Rope Climb Modifications
SCALED: 1 Rope Climb
Rx+: 1 Legless, 1 Regular Rope Climb
Comp: 20/14 Calorie Bike, 1 Legless, 1 Regular Rope Climb