0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-32:00 Cardio is Hardio
32:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Glute Stretch
Lying Quad Stretch
Seated Groin Stretch
Lunge and Rotate
Specific Warm-up
2-3 Rounds
30 seconds easy
20 seconds moderate
10 seconds hard
1 minute rest
Cardio is Hardio
Bike: 4 sets
15 seconds Max Effort
45 seconds Easy Pace
15 seconds Max Effort
45 seconds Easy Pace
—2 minutes rest between sets—
FOCUS:
This works on steady state cardio after a high intensity sprint, focus on breathing and managing your heart rate
SCORE: Total Calories
EQUIPMENT CONSIDERATIONS:
This should allow 2 people to share one Bike
Ski is another good option
We Row tomorrow in the WOD, but you could use it if needed here
WOD Prep
2-3 Rounds
6 V-ups
6 Alt. DB Snatch
WOD:
AMRAP 10
Reps: 10,8,6,4,2 repeating
V-ups
Alt. DB Snatch @50/35
SCORE: Reps
PACE GOAL: 180 Reps (cycling through 3 times)
EXECUTION:
10 reps of each, 8 reps of each, 6 reps of each, 4 reps of each, 2 reps of each, then start back at 10, then 8/6/4/2, then start back at 10, etc…
FEEL:
Push and Pray
High heart rate and core fatigue
STRATEGY:
Steady, quality reps on V-ups
Unbroken on the DB and/or a good day to try and use a heavier DB
BEGINNER: Lying Leg Raises, 25/15
SCALED: Alt. V-ups, 35/20
Rx+: 70/50
Comp: 100/70