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
3-5 each side Scorpions
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Hip Openers
10yd Walking Quad Stretch
10yd Walking Straight Leg Marches
20 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”
3 Rounds
1 minute Max Calorie Bike
4 minutes Rest
FOCUS:
Retest from 11/4/2025, let’s go!
EQUIPMENT CONSIDERATIONS:
This should allow at least 3-4 people to share one Bike
WOD Prep
2-3 Rounds
6 Single KB Hang Cleans (3 each arm)
20yd Single KB Front Rack Carry (10yds each arm)
WOD:
7 Rounds For Time
6 Single KB Hang Cleans Right Arm @53/35
10yd KB Right Arm Front Rack Carry
6 Single KB Hang Cleans Left Arm
10yd KB Left Arm Front Rack Carry
SCORE: Time
PACE GOAL: 7:00-9:00
FEEL:
Muscle Burn
Grip and Core fatigue
STRATEGY:
Good hip pop and rotate the KB like you are zipping up your jacket, ends in front rack position
Keep KB in Front Rack position, it cannot sit on top of your shoulder, brace your core, brisk walk
BEGINNER: 26/18
SCALED: 35/26
Rx+: 70/53
Comp: 88/62