0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio is Hardio
20:00-35:00 Cardio is Hardio
35:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Seated Hip Openers
Seated Groin Stretch
Seated Hamstring Stretch
Seated Quad Stretch (Hurdler stretch)
Walking Inverted Toe Touches
Lunge and Rotate
Specific Warm-up
3 Rounds
10/7 Calorie Bike
—30 seconds rest between Rounds—
*first round easy pace, second round moderate, third round hard
Cardio is Hardio
Every 5 minutes for 15 minutes
30/21 Calorie Bike
FOCUS:
Coming back to high intensity intervals to continue to improve Top End Fitness
Just below Max Effort Pace
2 SCORES: Fastest and Slowest time
EQUIPMENT CONSIDERATIONS:
This should allow at least 3 people to share one Bike
Ski can be an option if needed, if you have not already had to utilize it this week
WOD Prep
2-3 Rounds
5 Box Jumps
5 Toes to Bar
WOD:
AMRAP 9
9 Box Jumps @24/20”
9 Toes to Bar
SCORE: Rounds + Reps
PACE GOAL: 7-8 Rounds
FEEL:
Muscle Burn
Legs, Grip and Core 🔥
STRATEGY:
Steady pace on Box Jumps…if scaling, find a height to jump on even if that is stacking rubber plates, step-ups will not help you get Box Jumps, jumping will 😁
Break early if needed to maintain bigger sets throughout
BEGINNER: 16/12”, Lying Leg Raises
SCALED: 24/20”, Hanging Straight Leg Raises
Rx+: 30/24”
Comp: 30/24”, Toes to Bar must remain unbroken