0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Glute Stretch
Lying Quad Stretch
Scorpions
Kneeling Hip Flexor Stretch
Specific Warm-up
2-3 Rounds
30 seconds easy pace
20 seconds moderate pace
10 seconds hard pace
1 minute rest
Cardio is Hardio
“Minute to Win It” Pre-test
3 Rounds
1 minute Max Calorie Bike
4 minutes Rest
FOCUS:
This cycle will be about short, intense intervals to build the top end of your fitness
In Phase 1 of our 3rd cycle earlier this year we had a Pre and Post-test of 5 rounds of 30 seconds max calorie Bike and 2:30 rest, we now extend the work time frame and the rest
That phase began the week of June 2nd and ended the week of July 7th if you want to look back
TWO SCORES: Highest and Lowest Calorie mark
We will retest this in Week 6
EQUIPMENT CONSIDERATIONS:
This should allow 4 people to share one Bike
WOD Prep
2-3 Rounds
8 KB Sumo Deadlift High Pulls
4 Burpees over KB
WOD:
AMRAP 8
16 KB Sumo Deadlift High Pulls @53/35
10 Burpees over KB
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Push and Pray
High heart rate
STRATEGY:
Focus on leg drive to get momentum into the KB
Force yourself to drop on Burpees, you will get back up
BEGINNER: 26/18, Half Burpees
SCALED: 35/26
Rx+: 62/44
Comp: 88/62