0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-15:00 Specific Warm-up
15:00-30:00 Accessory Work
30:00-32:00 Put all equipment away and get Bikes out
32:00-37:00 Explanation of WOD, good reminders on push-up strategy and format if sharing Bikes
37:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
2 Rounds
10/10 Leg Swings (front to back/side to side)
10/10/10 Arm Circles (forward/backward/side to side)
10 Banded Pass Throughs
10 Banded Around the Worlds
10 Banded Pull Aparts
10 Banded Good Mornings
10 Banded Overhead Squats
—then—
2 Rounds
10 Walking Lunges
10 Lying Leg Raises
MANAGEMENT:
Good full body warm-up into getting the body temp up and priming the legs and core
Specific Warm-up
Alt. EMOM 5 of whatever movement you are using
MANAGEMENT:
This allows at least one time through of each movement to practice and get used to the rotation
Accessory Work
Fun with Odd Objects:
Sandbag Carries
Tire Flips
Sled Push/Pull
Sandbag Ground to Over Shoulder
Yoke Carries
Heavy Object Carries
Landmine Push/Pull
Landmine Core Work
Battle Ropes
EXECUTION:
I would pick 4 things and do an Alt. EMOM 15…the fifth minute would be rest or pick 5 movements and do an Alt. EMOM 15
Choose reps/distance that take about 40-45 seconds so there is time for transition
Usually with this format it allows you to use equipment in class you normally don’t get to because of limited amount…start people at different stations and rotate through so that everyone can share the equipment
LOGISTICS:
make clear areas or stations for each movement so that the transitions are smooth and it doesn’t look an equipment bomb went off :)
FOCUS:
Fitness is Fun…remember that 😁
WOD Prep
2 Rounds
10/7 Calorie Bike
8 Push-ups
MANAGEMENT:
This is a great time to work with members more specifically on their Bike technique and make sure they are holding the push-up standard
WOD
AMRAP 11
22/14 Calorie Bike
33 Push-ups
SCORE: Rounds + Reps
GOAL: 4 Rounds
PACE: Calculated…muscle burn will be the limiting factor
FOCUS/STRATEGY:
Bike: RPE of 8…hard, but controlled…focus on using your legs and pushing and pulling with your arms…breath
Push-ups: when they go, they go, be smart from the beginning…chest to deck and full lockout at the top…if you can consistently do 3-5 reps with short rest then stick with a regular push-up, if you cannot then do as many regular push-ups as you can each round before going to the scaled option
EQUIPMENT CONSIDERATIONS:
You could share a Bike and start on different movements and switch when both have finished, this would be a bit more rest at the beginning but should even out as push-ups begin to go
I would not recommend Ski, that will make the push-ups even more rough than they already are
If you didn’t do heavy carries in the first section than you could do a 100m heavy object carry
We ran and rowed yesterday so this would be a last resort…200m Run or 22/17 Calorie Row
BEGINNER: 15/10 Calorie Bike, 15 Knees or Hands Elevated Push-ups
SCALED: Knees or Hands Elevated Push-ups