0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Child’s Pose
Pigeon Stretch
Specific Warm-up
2-3 Rounds
10 Russian KB Swings
30 Seconds Front Plank
Strength
Deadlift 1-rep Max
FOCUS:
Core braced, neutral spine, LFT HVY SHT
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 7: 1-2 reps to build in weight, Every 2 minutes for remaining 8 minutes for the 1-rep attempts
WOD Prep
2-3 Rounds
6/4 Calorie Bike
6 Toes to Bar
WOD:
EMOM 8
8/6 Calorie Bike
8 Toes to Bar
SCORE: Reps (if you make all rounds that would be 128 reps for men and 112 reps for women)
PACE GOAL: 40 seconds or less for each round…if you cannot complete the reps within the minute then continue the workout as an AMRAP
FEEL:
Well that escalated quickly 😁
Rounds 1-3 should feel pretty good, Rounds 4-6 you will start to feel the accumulation of muscle burn, Rounds 7-8 will be a mental challenge to hold on
STRATEGY:
RPE of 8 on the Bike, hard pace, but not max effort
Unbroken as long as possible on T2B
EQUIPMENT CONSIDERATIONS:
The bike is pretty essential here, but you could change the format to Alt. EMOM 8 of 30 seconds Max Calories and 30 seconds Max T2B
Ski is another good option to keep the EMOM format, 8/6 cals
6-8 Heavy Sandbag ground to over shoulder is another good option
100m run could be used if necessary
Row is not recommended as we have the “Dirty 30” retest tomorrow and the “Pull Your Weight” retest on Friday, both with the rower
BEGINNER: Lying Leg Raises
SCALED: Hanging Leg Raises
Rx+: T2B must be unbroken all rounds
COMP: 10/7 Cals and 10 Unbroken T2B