0:00-12:00 General Warm-up
12:00-14:00 Explanation of Endurance Prep
14:00-20:00 Endurance Prep
20:00-25:00 Explanation of Endurance
25:00-28:00 Transition to Endurance
28:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
2-3 Rounds
3-5 each way Scorpions
3-5 reps with 5 second hold of Up Dog
3-5 reps with 5 second hold of Child’s Pose
5 each way Thread the Needle
5 inchworms
2 minute machine of your choice
MANAGEMENT:
Longer workout so really make sure muscles are lose and warm
Endurance Prep
3 Rounds
6 Plate Upright Rows
8 Plate Ground to Overhead
10/7 Calorie Bike
12 Lateral Plate Hops
MANAGEMENT:
I would have all Bikes lined up before class starts, this is the time to organize if people need to share bikes and who is doing what first
Endurance
“22”
AMRAP 22
11 Plate Upright Rows @35/25
22/15 Calorie Bike
11 Plate Ground to Overhead @35/25
22 Lateral Plate Hops
—Cash-out—
22 Burpees
*cash-out is after the 22 minutes
SCORE: Rounds + Reps
FOCUS/STRATEGY:
My youngest daughter is a Swifty, she asked me to name a workout after one of her songs…so here we are, 🎶I don’t know about you, but I’m feeling 22🎶…maybe not after the WOD though 😁…I’ll give any coach or owner a free 4-week accessory plan if you sing the 🎶 bracketed line to your class, film it and tag us in an Insta story (@beyondstrengthendurance)…make sure you hit those high notes 😂
Plate Upright Rows: Both Hands on the Plate, pull up to just under chin, elbows high, all upper body, no help from your legs
Bike: RPE of 7-8…steady, consistent pace…breathe while you move
Plate G2OH: Chest up, good hip pop to get momentum into the plate, good lockout and overhead position at the top…stay unbroken
Lateral Plate Hops: Start on a side of the plate so it is next to you, jump on the plate then off the other side, that is one rep…solid, steady pace
PARTNER OPTION:
11 each on Plate Upright Rows, they don’t have to be one partner finishes then the other, you could do 6 each then 5 each or anything like that
Split the Bike as needed
11 each on G2OH, they don’t have to be one partner finishes then the other, you could do 6 each then 5 each or anything like that
Split Hops as needed
EQUIPMENT CONSIDERATIONS:
With the individual or partner version you can have some people/teams start on G2OH…so they would go G2OH, Plate Hops, Plate Upright Rows, Bike…it might not work perfectly for the whole duration, but it should be close
Ski would be the next option
Row could also work, but we do have some Row and Core Work Saturday
LOGISTICS:
I would line all of the Bikes up along one side of the gym to give plenty of room for the plate movements