0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Cardio

20:00-35:00 Cardio

35:00-45:00 Transition to WOD

45:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Thread the needle

Child’s Pose

Lying Glute Stretch

Inverted Toe Touches

Hip Openers

Specific Warm-up

3 Rounds

30 seconds on Machine (Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace)

30 seconds Rest

30 seconds Front Plank

30 seconds Rest

Cardio + Core

5 Rounds

1 minute Machine Calories

30 seconds Hollow Rocks, V-ups or Alt. V-ups

1:30 Rest

FOCUS:

• 8-9 RPE on Machine

• Breathing and bracing under increased heart rate with the core work

EQUIPMENT CONSIDERATIONS:

• If you need to share machines then start some people on rest while the others work

WOD Prep

3 Rounds

10 Double Unders/Plate Hops/Single Unders

8 Alt. Pistols

WOD:

AMRAP 10

100 Double Unders

40 Alt. Pistols

SCORE: Rounds + Reps

PACE GOAL: 3 Rounds

FEEL:

• Deep Burn

• Legs on 🔥

STRATEGY:

• Big sets each time on Dubs

• Slow and steady on Pistols

SCALED FORMAT CHANGE:

• For those that can do Double Unders and/or Pistols, but the higher rep range will severely slow them down then switch to 50 Dubs and 20 Pistols or 30 Dubs and 10 Pistols

BEGINNER: Plate Hops or Line Hops, No weight on Lunges

SCALED: Single Unders or Plate Hops, Single DB Lunges @50/35

Rx+: KB Weighted Pistols @35/26

COMP: KB Weighted Pistols @53/35