0:00-10:00 General Warm-up
10:00-12:00 Explanation of Specific Warm-up
12:00-19:00 Specific Warm-up
19:00-31:00 Cardio is Hardio
31:00-32:00 Rest/water break
32:00-37:00 Explanation of WOD and Logistical instructions if needed
37:00-39:00 Transition to WOD Prep and any equipment set up
30:00-39:00 WOD Prep
39:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
10/10 each side Standing Leg Swings (front to back/side to side, hold onto rig)
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
3-5 reps of each with 5 second hold Up Dog to Down Dog with Calf Stretch
20-30 seconds each side Standing Groin Stretch
10 Walking Lunges
MANAGEMENT:
The Cardio is sprinting and change of direction, be sure they are loose and prepared for this
Specific Warm-up
20 yd Sprint
10 Air Squats
30 yd Sprint
10 Lying Leg Raises
40 yd Sprint
20 Mountain Climbers
MANAGEMENT:
You could do this 1 to 1 with a partner if needed for space, Partner 1 does the shuttle and the reps while Partner 2 rests, then switch
Cardio is Hardio
“Triple Threat” Pre-test
Every 4 minutes for 12 minutes
300yd Shuttle Sprint
FOCUS:
This is our Top End Fitness Test, we will retest in week 3 of Phase 2 (week 7 overall), I encourage you to NOT change this to a 400m run, the shuttle is really good for high end capability and sprinting/change of direction is great for muscle strength and power
If you have not sprinted and/or changed direction quickly in some time, take it easy especially on the first one
25yd zones are ideal, but if you need to go down to 20yd or 10yd zones because of space that will work as well. This can be outside if you have the ability to do that, just make sure the surface is good for changing direction (meaning, not gravel or sand or anything that will cause slips)
Complete the 300yd Shuttle Sprint, then rest for the remainder of the 4 minutes, this should allow 2 to 3 people to share a “lane” if needed
WOD Prep
2 Rounds
1 minute easy to moderate pace Row
30 seconds Rest
1 minute for Lunges no weight (8-12 reps)
30 seconds Rest
1 minute for Burpees (6-8 reps)
30 seconds Rest
WOD
For Time
80/64 Calorie Row
80 Single DB Lunges @50/35
40 Single DB Devil’s Press
SCORE: Time
GOAL: 14:00-16:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Long and strong pulls on the Row, find a rhythm with your breathing, good leg drive and finish with a solid pull, RPE of 7
Hold the DB wherever you want, most go with on their shoulder or behind their neck, you could hold at your side since grip won't be too much of a factor in this workout, you can do reverse or forward Lunges, chest up, knee lightly touches the ground, whole foot in contact with the ground, focus on driving through your front heel as you stand
You do not have to alternate hands on the Devil’s Press, chest and thighs on the ground, both feet hop/stand up to the sides of the DB, the “hike” or swing back between legs to go over head helps to pop your hips and get more momentum into the DB going overhead, slow and steady, force yourself to drop, you will get back up
EQUIPMENT CONSIDERATIONS:
You can have two people share a Rower and have one go backwards (Devil’s Press, Lunges, Row)
80/56 Calorie Ski is a good option, and once again you could have two people share a Ski Erg and have one go backwards
If absolutely needed you could change the format of the workout to as follows
3 Rounds: 1 minute Max Calorie Row, 30 seconds Rest, 1 minute Max Single DB Lunges, 30 seconds Rest, 1 minute Max Single DB Devil’s Press 30 seconds Rest, this would allow three people to share a Rower and you could still use the Ski Erg in this format as well
We have Bike tomorrow and honestly that would make this a very different workout so I would not recommend using that
LOGISTICS:
I would line all of the Rowers (and/or Ski Ergs if using) along a wall or side of the gym to leave the rest of the space open for Lunges and Devil’s Press, you could even put the Ergs outside if weather allows
Up to you if you want to allow Walking Lunges as an option as well if you have the space
BEGINNER: 60/48 Calorie Row, 40 Lunges or Step-ups no weight, 20 Half Burpees
SCALED: 35/20
Rx+: 70/50