0:00-20:00 General/Specific Warm-up

20:00-25:00 Transition to Cardio Core

25:00-35:00 Cardio Core

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Iron Crosses

Seated Hip Openers

Child’s Pose

Lunge and Rotate

Mountain Climbers

Shoulder Taps

Specific Warm-up

2-3 Rounds

10/7 Calorie Bike

10 Hollow Rocks

Cardio Core

5 Rounds

30 seconds Bike @RPE 6

15 seconds Transition

30 seconds Back Rack Hold @bodyweight

45 seconds Rest

FOCUS:

• Increase heart rate, core bracing and breathing…this is essential in so many workouts

• The 30 second Back Rack Hold @bodyweight will not be as okay as it sounds…scale accordingly

EQUIPMENT CONSIDERATIONS:

• This allows two people to share a bike…on starting on the hold and the other on the bike

• Ski would be the next best option

WOD Prep

2-3 Rounds

100m Jog

5 Front Squats

5 Pull-ups

WOD:

For Time

400m Run

—then—

45 Front Squats @115/80

45 Pull-ups

*break up however you want

—then—

400m Run

SCORE: Time

PACE GOAL: 8:00-10:00

FEEL:

• Spirit World

• “If I pass out, please note my time.” 😬

STRATEGY:

• RPE 7-8 on the first 400m Run…good pace, but save to be able to push through the rest

• Find a plan that allows you to go unbroken

• Whatever you got left on the last Run

BEGINNER: 300m Run, MB Squats, Ring Rows, 300m Run

SCALED: 95/65, Jumping/Banded Pull-ups

Rx+: Chest to Bar, 135/95

Comp: Chest to Bar, 135/95…Front Squats and Pull-ups must be straight through