0:00-12:00 General Warm-up
12:00-17:00 Explanation of WOD, go over the logistics of how the workout goes and the format if people need to share Bikes
17:00-18:00 Transition to WOD Prep
18:00-24:00 WOD Prep
24:00-28:00 Transition to WOD
28:00-52:00 WOD
52:00-60:00 Cool-down
General Warm-up
2 Rounds
20-30 seconds Child’s Pose
5 each way Thread the Needle
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Let Stretch on Rig
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Calf Stretch
5 Inchworms
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 DB Goblet Squats
MANAGEMENT:
Spend a little extra time on this warm-up today, this is a good full body strength and cardio workout so make sure they are prepped
WOD Prep
3 Rounds
3 Pull-ups
4 Single DB Hang Squat Cleans
8/5 Calorie Bike
10 Double Unders/Single Unders
WOD
AMRAP 24
6 Pull-ups
8 Single DB Hang Squat Cleans @50/35
12/9 Calorie Bike
40 Double Unders
SCORE: Rounds + Reps
GOAL: 7 Rounds
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Pull-ups: last week we had a WOD with 4 pull-ups, now we bump to 6 reps, try to stay unbroken, focus on your rhythm and getting your body in sink on your pulls
Single DB Hang Squat Cleans: switch hands as needed, would recommend 4/4 or 2/2/2/2, switch hands when coming down from your shoulder to the hang…hip pop and drop to the bottom, get the head of the DB to your shoulder, make sure you stand all the way up to full hip extension before lowering the DB for the next rep
Bike: RPE of 7-8, good solid pace, but under control…make sure are using your legs as well as pushing and pulling with your arms, breath while you move
Double Unders: depending on your efficiency with this movement it might be good to break early into 20/20 with short rest…relax your shoulders, make sure your hands are slightly in front of your body, quick wrists, breath
EQUIPMENT CONSIDERATIONS:
If needed you can turn this into a partner workout and treat it like a you go/I go format…partner 1 completes the pull-ups then partner 2, partner 1 completes the squat cleans, then partner 2…etc. This would allow two people to share one Bike
You can also do a team of 3 and treat it like a waterfall format…partner 1 begins on pull-ups while partner 2 and 3 wait, once partner 1 moves to the squat cleans then partner 2 can begin on pull-ups once partner 1 completes the squat cleans then partner 2 can begin on squat cleans after they are done with pull-ups and partner 3 can begin the pull-ups…you cannot move forward until the person in front of you complete the movement…you could technically do this with 4 people as well…this would allow 3-4 people to share one Bike
Ski can be an option…I would avoid Row since we have that in a WOD Friday
If you do not have any Bikes then I would still avoid Row, do the 12/9 Ski and you can utilize the above formats listed if needed
Last resort would be a 40yd DB carry in place of the Bike
LOGISTICS:
Line all the Bikes up along one wall or side of the gym
Have designated areas for the DB and Jump Ropes…this can help people not get whipped by a rope (at least not from someone else 😁)
BEGINNER: Ring Rows, DB Goblet Squats @25/15, Line or Plate Hops
SCALED: Banded Pull-ups, 35/20, Single Unders
Rx+: Chest to Bar, 70/50