0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Standing Hamstring Stretch
Samson Stretch
Calf Stretch on Rig
Figure 4s
Thread the needle
Inchworms
Specific Warm-up
2-3 Rounds
5 Calories easy pace
5 Calories moderate pace
5 Calories hard pace
1 minute rest
Cardio is Hardio
“15 minutes of Fame”
5 Rounds on Bike
15 seconds MAX EFFORT/15 seconds Rest x 3 (1 minute 30 seconds)
1:30 Rest
FOCUS:
Continue to Build your Engine
15 more seconds of work from our test last cycle, but in intervals
EQUIPMENT CONSIDERATIONS:
The last 15 seconds of rest allows for transition so 2 people can share a bike
Ski would be the next option
Shuttle sprints could work, although we have those Saturday
Row would not be ideal, as we just used it Tuesday and will again on Saturday
WOD Prep
3 Rounds
10 Plate Russian Twists
10 Double Unders/Single Unders/Plate Hops
WOD:
For Time
10-20-30-40-50-40-30-20-10 of
Plate Russian Twists @35/25
Double Unders
SCORE: Time
PACE GOAL: 9:00-10:00
FEEL:
Zero to 💯
Grip and Lungs will be 🔥
STRATEGY:
Unbroken
For those that have trouble with Double Unders, I would give yourself 3 attempts then go to singles or plate hops as needed
BEGINNER: 15/10, Plate Hops or Line Hops
SCALED: 25/15, Single Unders or Plate Hops
Rx+: 45/35