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

Scorpions

Kneeling Hip Flexor Stretch

Walking Hip Openers

Walking Quad Stretch

Walking Straight Leg Marches

Mountain Climbers

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” Post-test

3 Rounds

1 minute Max Calorie Bike

4 minutes Rest

FOCUS:

• Beat those scores from 9/30, let’s goooo!

EQUIPMENT CONSIDERATIONS:

• This should allow at least 3-4 people to share one Bike

WOD Prep

2-3 Rounds

8 AbMat Sit-ups

30 second KB Hold (15 seconds each hand)

WOD:

AMRAP 8

16 AbMat Sit-ups

100m Single KB Farmers Carry @53/35

SCORE: Rounds + Reps

PACE GOAL: 5-6 Rounds

FEEL:

• Core and Grip strength endurance

• Heart rate should be pretty steady…as long as you recovered from the bike okay 😁

STRATEGY:

• Steady pace on Sit-ups

• Switch hands as needed on the Carry

WEATHER CONSIDERATIONS:

• 100yd Carry inside if needed

BEGINNER: 26/18

SCALED: 35/26

Rx+: 70/53

Comp: 88/62