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 Finisher and good reminders for Box Get Overs
39:00-40:00 Transition to Finisher 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 Finisher
46:00-55:00 Finisher
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
Finisher Prep
Alt. EMOM 4
M1: 30 seconds to do 4-6 Burpees
M2: 30 seconds to do 4-6 Jumping Box Get Overs
Finisher
4 Rounds For Time
10 Burpees
10 Jumping Box Get Overs @24/20” (VIDEO)
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 💪
Burpees: chest and thighs on the ground, stand and jump to full hip extension, force yourself to drop, you will get back up
Jumping Box Get Overs: hands on the box, both feet jump on then off, you can scaled by stepping on then off, these are a great variation of a box jump that will really increase your heart rate, the combination with the burpees will be a good endurance stimulus