0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Challenge
20:00-32:00 Cardio Challenge
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lying Glute Stretch
Lying Hamstring Stretch
Lying Quad Stretch
Lunge and Rotate
Specific Warm-up
1 Round
250/200m Row
200m Run
10/7 Calorie Bike
Cardio Challenge
For Time
500/400m Row
400m Run
30/21 Calorie Bike
FOCUS:
Beat your score from Week 1, Send it!
EQUIPMENT CONSIDERATIONS:
Time has been allotted to stagger the start to allow 3 people to use the machines
If you do not have enough bikes or rowers to stagger then you can pick one of the machines and do 4 Rounds of 2 minutes of Max Calories and 2 minutes rest, if you have enough bikes and rowers for 2 people to share then you can do 2 rounds of each
If the weather does not allow the run you can change that to a 300yd shuttle (25ft zones, 12 total lengths) or you can do a 750/600m Row and 40/28 Calorie Bike without the run
Whatever you did in Week 1, do that today
Remember you have access to me so you can always ask for options kiel@beyondstrengthendurance.com
WOD Prep
2-3 Rounds
5 Burpees
4 Double DB Lunges
3 Double DB Shoulder to Overhead
2 Chest to Bar Pull-ups
WOD:
Retest from 1/6
AMRAP 12
10 Burpees
8 Double DB Lunges @50/35
6 Double DB Shoulder to Overhead @50/35
4 Chest to Bar Pull-ups
PACE GOAL: 5-7 Rounds
FEEL:
Push and Pray…and beat your score from Week 1!
The time domain from 9-12 is usually the most difficult mentally. It isn’t a full send or sprint, but it is a little below redline and see how long you can hang on :)
STRATEGY:
Steady pace on the Burpees
Forward, backward or walking lunges, goal is to stay unbroken and go right into the S2OH
The low rep pull-up is an opportunity for people to level up to a higher skill, whether that is to do the C2B or to do all chin over bar pull-ups or to do MU, Bar or Ring in a WOD
BEGINNER: Up Downs, No weight on lunges, 25/15, Jumping Pull-ups or Ring Rows
SCALED: 35/20, Banded Pull-ups
Rx+: 70/50, Bar Muscle-ups
COMP: 70/50, Ring Muscle-ups
FIT February Day 3
For Time
20 Plank Up Downs (VIDEO)
30 Supermans
40 Alt. V-ups