0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-52:00 WOD
52:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Lying Glute Stretch
Lat Stretch on Rig
Pec Stretch on Rig
WOD Prep
2 Rounds
50m Jog
5 Burpee Broad Jumps
10/8 Calorie Ski
20yd Sled Push
50m Single KB Carry
10 MB Lunges
10/8 Calorie Row
5 Thrusters
WOD:
“Lucky Sevens”
AMRAP 7
100m Run
10 Burpee Broad Jumps
—1 minute rest—
AMRAP 7
15/11 Calorie Ski
40yd Sled Push/Pull @90/70 (2x45s/2x35s on sled)
—1 minute rest—
AMRAP 7
100m Single KB Carry @53/35
20 MB Lunges @20/14
—1 minute rest—
AMRAP 7
15/11 Calorie Row
12 Thrusters @75/55
—1 minute rest—
SCORE: Rounds + Reps for all AMRAPs
PACE GOAL: Breathe, move, enjoy fitness
FEEL:
Hyrox…ish, retest from 3/18, whatever you needed to modify last time then make sure you repeat it that way now
The 1 minute rest will be just enough to transition to the next AMRAP so it will feel continuous
Long, slow endurance is something that can be difficult in class and therefore is something we could all use more of
STRATEGY:
All cardio should be around an RPE of 7
This is 32 total minutes with only 4 of those being rest, find a pace and try to maintain throughout
EQUIPMENT/WEATHER CONSIDERATIONS:
100yd shuttle inside in place of run if needed, 10yd zones
Add 12/9 Calorie Bike in place of Ski or in addition to If needed
40yd DB Drag Bear Crawl @50/35 if needed in place of Sled Push/Pull (VIDEO)
100yd Carry inside in place of 100m carry outside if needed, 10yd zones
Start groups on different stations if needed and rotate through in order
LOGISTICS:
This will be a really fun one for everyone if you embrace it and plan ahead
You will need to be strategic about how and where you set up equipment so the transitions are smooth and it doesn’t turn into a circus :)
BEGINNER: Up Downs, 12/9 Ski (10/6 Bike), 26/18, 10/8, 12/9 Row, MB Thrusters
SCALED: 35/26, 14/10, 45/35
Rx+: 70/53, 30/20, 95/65