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 Endurance
44:00-55:00 Endurance
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 Endurance
Endurance Prep
3 Rounds
10 Plate Russian Twists
10 Plate Hops
10/7 Calorie Bike
Endurance:
AMRAP 11
22 Plate Russian Twists (11 each way)
22 Plate Hops
11/7 Calorie Bike
SCORE: Rounds + Reps
FOCUS:
Quality movement on the Twists, get a full range of motion
Quick off the ground for the Plate Hops
RPE of 7-8 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