0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-15:00 Transition to Cardio is Hardio
15:00-25:00 Cardio is Hardio
25:00-31:00 Recovery from the Bike and get out KBs and DBs needed for the WOD
31:00-36:00 Explanation of WOD and good reminders for efficiency on Alt. DB Snatch
36:00-37:00 Transition to WOD Prep
37:00-42:00 WOD Prep
42:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings (front to back/side to side)
20-30 seconds each side Standing Hamstring Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Seated Hip Openers
20-30 seconds each side Pigeon Stretch
—then—
2 Rounds
10yds High Knees
10yds Broad Jumps
MANAGEMENT:
Good lower body stretch, then elevating the heart rate to get ready for the Specific Warm-up and Cardio
Specific Warm-up
2 Rounds
30 seconds easy pace Bike
20 seconds moderate pace Bike
10 seconds hard pace Bike
1 minute rest
MANAGEMENT:
This allows two people to share one bike
Cardio is Hardio
“Stairway to Heaven” Post-test
Every 2 minutes for 10 minutes (5 Rounds)
Round 1: 8/5 Calorie Bike
Round 2: 12/8 Calorie Bike
Round 3: 16/11 Calorie Bike
Round 4: 20/14 Calorie Bike
Round 5: 24/17 Calorie Bike
SCORE: time for each round
FOCUS:
Send it and see what happens 😁
Beat those scores from 3/20/26!
EQUIPMENT CONSIDERATIONS:
You should have enough time to share bikes, except maybe in the last couple of rounds…is what it is, just have the second person go when the first person finishes
If you need to go every 3 minutes then just do 4 Rounds and start at 12/8…just make sure you try to do whatever you did for the Pre-test
WOD Prep
2 Rounds
30 second KB Front Rack Hold
10 Russian KB Swings
30 second DB Front Rack Hold
10 Alt. DB Snatch
WOD
For Time
200m KB Carry @53/35
60 Russian KB Swings @53/35
200m DB Carry @50/35
60 Alt. DB Snatch @50/35
SCORE: Time
GOAL: 10:00-12:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
This workout is very similar to the one we did in week 1 with the Bike pre-test…very close to the same distance and reps just a different format
KB/DB Carry: hold the weight wherever you would like, walk as fast as you want, no jogging or running
Swings: slight bend in the knee, good hip pop, arms are just along for the ride…go for big sets
Alt. DB Snatch: chest up, push through the floor to get momentum into the DB, breath at the top, switch overhead, on the way down or on the ground…empty it out at the end here
WEATHER CONSIDERATIONS:
300yd Carry inside with 10yd zones if needed because of bad weather
BEGINNER: 26/18, 25/15
SCALED: 35/26, 35/20
Rx+: 70/53, 70/50