0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-32:00 Cardio is Hardio
32:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Banded Overhead Squats
Kneeling Hip Flexor Stretch
Specific Warm-up
2-3 Rounds
10 seconds easy pace
10 seconds moderate pace
10 seconds hard pace
30 seconds rest
Cardio is Hardio
“Dirty 30” Pre-test
Every 4 minutes for 12 minutes
30/24 Calorie Row
FOCUS:
Engine Test
The previous cycle we focused on top end fitness, with very short duration (30 seconds) and 1 to 5 work to rest ratio. In this cycle we will go to 1:10-1:30 work time and drop the work to rest ratio to around 1 to 2.
Still a very hard effort on each interval
Planned a little extra rest before the WOD
WOD Prep
3 Rounds
6 Toes to Bar
10 Double Unders/Plate Hops/Single Unders
10/7 Calorie Bike
WOD:
AMRAP 11
11 Toes to Bar
22 Double Unders
11/7 Calorie Bike
SCORE: Rounds + Reps
PACE GOAL: 4-6 Rounds
FEEL:
Push and Pray
The reps are low enough to keep moving consistently
The second half will be tough to hold your pace
STRATEGY:
Break early on T2B if this will help you maintain your ability to string them together
Unbroken on the Dubs
RPE of 7-8 on the Bike…as the workout progresses, force yourself to get on the bike immediately and start pedaling, even if you are going slow for the first few calories at least you are chipping away as opposed to resting before getting on the bike
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes here are some prioritized options:
Row is not ideal since we used it in the first section
11/7 Ski
200m Run
BEGINNER: Lying Leg Raises or 18 Plate Russian Twists, Line Hops
SCALED: Hanging Straight Leg Raises or 18 Plate Russian Twists, Single Unders or Plate Hops
Rx+: All reps must be unbroken