0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-16:00 Transition to Cardio is Hardio
16:00-31:00 Cardio is Hardio
31:00-33:00 Recover
33:00-39:00 Explanation of WOD Prep and WOD
39:00-41:00 Transition to WOD Prep
41:00-45:00 WOD Prep
45:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
Mobility:
5 reps of 5 seconds each Up Dog to Down Dog
Flexibility:
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lat Stretch on Rig
Movement:
10yd Walking Hip Openers
10yd Straight Leg Marches
Specific Warm-up Prep:
2 Rounds
5 Burpees
10 Squat Jumps
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Cardio
Specific Warm-up
Alt. Every 1:30 for 4:30
M1: 30 seconds Bike
M2: 30 second Ski
M3: 30 second Row
MANAGEMENT/FOCUS:
Doing each machine once, I would do a progressive 30 seconds, 10 seconds easy, 10 seconds moderate, 10 seconds hard pace
Time frame will allow two people to use the machine, start groups at different stations and rotate through
Replace the Ski if you are doing a different movement mentioned below
Cardio is Hardio
Alt. Every 5 minutes for 15 minutes (one round of each)
#1: 30/20 Calorie Bike
#2: 400/320m Ski
#3: 500/400m Row
FOCUS:
Final prep for the “3 Amigos” Post-test…pay attention to your RPMs on the Bike and your 500m estimated pace on the Ski and Row, these can help for next week
RPE of 8-9, very hard push, but not quite all out…you should want every second of rest
Goal is to complete the calories/distance in 2:00 or less
EQUIPMENT CONSIDERATIONS:
Two people should be able to complete the calories/distance within the 5 minutes, slightly cut down for those you do not think can do this
This would allow 6 people to share one Bike, one Ski and one Rower…start them on different machines and rotate through…a different order can slightly change the stimulus, but it is all challenging in it’s own way and everyone will get fitter 😁
If you still do not have enough Ski ergs then even though we have running tomorrow you can do a 400m Run or 300yd Shuttle inside if the weather is bad
WOD Prep
Alt. EMOM 4
M1: 10-20 Lateral Bar Hops
M2: 5-7 Thrusters
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement
Just below WOD weight for the first set of Thrusters, WOD weight for the second set
WOD
For Time
60 Lateral Bar Hops
30 Thrusters @75/55
40 Lateral Bar Hops
20 Thrusters @75/55
20 Lateral Bar Hops
10 Thrusters @75/55
SCORE: Time
GOAL: 7:00-9:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Going to be some Cardio Cough after this one, especially with the combo of the Cardio is Hardio before 😬
Lateral Bar Hops: touch n’ go if you can, breath while you move…gather on each side if you need to…these tend to get the heart rate up a bit higher than Double Unders
Thrusters: the weight is lighter on purpose, the 30 and 20 should be extremely challenging to do unbroken, but doable, the 10 should be unbroken…that is the focus for today, how many unbroken Thrusters can you do each round…not strategy of breaking up, just go…it can help to have a very slight pause at the top of each rep to breath, this can help manage your heart rate
OF NOTE: you should only move up in weight if you can do sets as mentioned above
NO BARBELL OPTION:
Single DB Thrusters (reps are total, 30 = 15 each arm, switch hands when needed)
BEGINNER: Line Hops, 45/35 or No Barbell Option
SCALED: 65/45
Rx+: 95/65 (only if you can hit the pace goal)
Comp: 115/80 (only if you can hit the pace goal)