0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Bike Post Test

20:00-35:00 Bike Post Test

35:00-46:00 Transition to WOD

46:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Hamstring Stretch

Lying Quad Stretch

Lying Glute Stretch

Seated Groin Stretch

Walking Straight Leg Marches

Specific Warm-up

2-3 Rounds

10 seconds easy effort

10 seconds moderate effort

10 seconds hard effort

1 minute rest

Bike Post Test

*Pre Test on 6/6/2025

Every 3 minutes for 15 minutes

30 second MAX EFFORT Bike

*score is calories

FOCUS:

• Top end fitness…beat that Pre Test score!!

• If you push hard enough you should want every second of the 2:30 rest

• This leaves plenty of time to share bikes…even if you have enough bikes it might be good to split the group in half so they can cheer for each other every round

• Should be time for extra rest before doing the WOD

OPEN TIME OPTION

• N/A

CONTROLLED TIME OPTION

• as is

WOD Prep

2-3 Rounds

10 AbMat Sit-ups

10 Single Arm KB Swings

WOD:

AMRAP 9

18 AbMat Sit-ups

18 Single Arm KB Swings @53/35

SCORE: Rounds + Reps

PACE GOAL: 6-7 Rounds

FEEL:

• Deep Burn

• Core and Posterior Chain

STRATEGY:

• Steady pace on the Sit-ups

• Switch hands as needed on Swings

• Really focus on flexing your butt on every rep, this will ensure your glutes are working and not just your back and hamstrings

BEGINNER: Russian KB Swings @26/18

SCALED: 35/26

Rx+: 70/53