0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-36:00 WOD
36:00-45:00 Transition to Accessory Work
45:00-55:00 GO BEYOND Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Up Dog
Standing Straight leg marches
WOD Prep
2-3 Rounds
10/8 Calorie Bike
10 Russian KB Swings (build to WOD weight)
10 AbMat Sit-ups
WOD:
4 Rounds For Time
30/24 Calorie Bike
30 Russian KB Swings @53/35
30 AbMat Sit-ups
PACE GOAL: 15:00-18:00
PARTNER OPTION: AMRAP 16, split reps as needed
FOCUS:
Lower body and core endurance. Breathe, move, stay consistent
STRATEGY:
Steady pace on the bike, push hard and breathe
No more than two sets on the swings
Keep moving on the sit-ups
EQUIPMENT CONSIDERATIONS:
If you have enough bikes to split the class in half then change the format to 4 Rounds: 2 minute max calorie bike, 2 minute AMRAP: 10 swings + 10 sit-ups
If you do not have enough bikes for this format, then add row and/or ski as an option
BEGINNER: 20/15 Calorie Bike, 26/18, 20 swings, 20 sit-ups
SCALED: 25/20 Calorie Bike, 35/26
Rx+: 70/53
COMP: Double KB swings @70/53, GHD Sit-ups
GO BEYOND Accessory Work
KB/DB Goblet Lateral Lunges 5x8 (4 each side)
KB/DB Side Bends 5x8 (4 each side)
FOCUS:
Groin and glute strength, balance and mobility
Lateral core strength
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 10