0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-16:00 Transition to Cardio is Hardio
16:00-28:00 Cardio is Hardio
28:00-33:00 Recovery from the Bike
33:00-38:00 Explanation of WOD and good cues for the KB Cleans and Devil’s Snatch
38:00-39:00 Transition to WOD Prep
39:00-44:00 WOD Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
10yd Walking Hip Openers
10yd Walking Lunge and Reach Overhead
—then—
2 Rounds
10 Air Squats
20 Shoulder Taps
MANAGEMENT:
Get the legs loose and the heart rate and body temp up so they can be ready to push the pace on the Bike
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
“6 feet under”
Every 2 minutes for 12 minutes (6 Rounds)
Round 1: 28/20 Calorie Bike
Round 2: 24/17 Calorie Bike
Round 3: 20/14 Calorie Bike
Round 4: 16/11 Calorie Bike
Round 5: 12/8 Calorie Bike
Round 6: 8/5 Calorie Bike
SCORE: Time for each round
GOAL: Send it and see what happens 🥴
EQUIPMENT CONSIDERATIONS:
If you need to share Bikes you could do 1 to 1 rest with a partner…partner one does the calories while partner 2 rests then partner 2 does the calories while partner 1 rests, continue alternating back and forth down the ladder
If you need three people to share a bike then I would do 30 seconds Max Calorie partner one, 30 seconds transition, 30 seconds Max Calorie partner two, 30 seconds transition, 30 seconds Max Calorie partner three, 30 seconds transition…that means one round for everyone would be 3 minutes, four rounds would still be the 12 minutes planned
You can do Row or Ski at your discretion, much different stimulus obviously…the goal is for this to help the “Stairway to Heaven Post-test
WOD Prep
3 Rounds
10 Double Unders/Single Unders
8 Single KB Hang Power Cleans
2 Single KB Devil’s Snatch
WOD
4 Rounds For Time
30 Double Unders
20 Single KB Hang Power Cleans @53/35
10 Single KB Devil’s Snatch @53/35
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:
Double Unders: go for big sets each round, 30 reps is in the mid range of reps, try to push yourself to stay unbroken…relax your shoulders, quick wrists
Single KB Hang Power Cleans: switch hands as needed, recommend 5/5/5/5…hip pop the KB to a vertical path, when bringing the KB up act as if you are zipping up your jacket, rotate the KB when coming to your shoulder, make sure your hips are fully extended before bringing the KB down for the next rep
Single KB Devil’s Snatch: let’s try a new movement! This movement is just like it sounds, burpee into a KB Snatch…drop down next to the KB, step to it, swing it back through your legs so you can use your hips, hip pop, pull like starting a lawn mower and punch to the ceiling…you can switch hands whenever you want, but I would recommend to alternate arms each rep
MURPH MENTALITY:
If the 30 Double Unders are too many at one time then do 15 Double Unders, 20 Single KB Hang Power Cleans, 15 Double Unders, 10 Single KB Devil’s Snatch
This is scaled, but if it helps you get Dubs for the whole workout then do it
BEGINNER: Line or Plate Hops, Single DB Hang Cleans @25/15, Half Burpees
SCALED: Single Unders, 35/26
Rx+: 70/53