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

15:00-20:00 Transition to WOD

20:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Standing Groin Stretch

Calf Stretch on Rig

Walking Straight Leg Marches

PVC Pass Throughs

PVC Around the Worlds

PVC Lat Stretch

PVC Good Mornings

PVC Overhead Squats

WOD Prep

2 Rounds

30 Double Unders/Single Unders/Plate Hopd

10/8 Calorie Row/Bike (one round of each)

100m Run

WOD:

“Cardio Coma 2025”

Partner For Time

300 Double Unders

200/160 Calorie Row

100/70 Calorie Bike

1 mile Run

PACE GOAL: Be Thankful for the Fitness 😁

FOCUS:

• Long duration endurance

STRATEGY:

• 25s or 50s on Dubs

• Switch every 20/16 on Row

• Switch every 30 seconds on Bike

EQUIPMENT CONSIDERATIONS:

• Start people on different cardio modalities, once you start on one you must finish all of that before moving to the next one

WEATHER CONSIDERATIONS:

• Unless it is unbearable, run outside

• If needed, you could do some type of carry inside that would be about 7-8 minutes in duration

BEGINNER: 200 Line Hops, 100/80 Calorie Row, 80/55 Calorie Bike, 800m Run

SCALED: Single Unders or Plate Hops