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
Lying Hamstring Stretch
Lying Quad Stretch
Lying Glute Stretch
Glute Bridges
Down Dog with Calf Stretch
Specific Warm-up
2 Rounds
30 seconds easy pace
20 seconds moderate pace
10 seconds hard pace
1 minute rest
Cardio is Hardio
Every 3 minutes for 15 minutes
17/11 Bike Calories
FOCUS:
Top end fitness…this is MAX EFFORT
Compare these times to what you got in 30 seconds in Week 1
If you push hard enough you should want every second of the rest
This leaves plenty of time to share bikes…even if you have enough bikes it might be good to split the group in half so they can cheer for each other every round
WOD Prep
2-3 Rounds
6 Single DB Box Step-overs
12 Double Unders/Plate Hops/Single Unders
WOD:
5 Rounds For Time
36 Double Unders
12 Double DB Box Step-ups @24/20”, 35/20
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Deep Burn
Legs and grip will be feeling it in the later rounds
STRATEGY:
Try to stay unbroken on Double Unders
Steady pace on the step-ups
EQUIPMENT CONSIDERATIONS:
If needed you can also use KBs, 35/26 would be Rx
BEGINNER: Line Hops, Single DB, 16/12”, 25/15
SCALED: Plate hops or 48 Single Unders, 20/16”, 25/15
Rx+: 24/20”, 50/35