0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-26:00 Cardio is Hardio
26:00-31:00 Recover, get out barbells and plates
31:00-37:00 Explanation of WOD Prep and WOD
37:00-39:00 Transition to WOD Prep
39:00-45:00 WOD Prep
45:00-47:00 Transition to WOD
47:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 reps of 5 seconds Up Dog
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Lunge and Reach Overhead
10yd Walking Hip Openers
15 second Hang From Rig
—then—
2 Rounds
10 Lunges
5 Burpees
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Bike repeats
Specific Warm-up
2 Rounds
400m (0.25 Mile) Bike + 20-30 seconds deep squat hold while holding Rig, move side to side to loosen up the legs and hips
MANAGEMENT/FOCUS:
If you have multiple people that need to share a Bike, then just have them go one right after another, if not then I would go every 2 minutes
Cardio is Hardio
Every 6 minutes for 12 minutes (2 Rounds)
Round 1: 1,400m Bike (0.87 Mile)
Round 2: 1,000m Bike (0.6 Mile)
FOCUS:
This should be 1:45-2:30 for the first round and 1:30-2:00 for the second round, try to keep the same pace you had last week and hold onto it longer
The total meters last week were 2,400m, same amount of meters today just in longer distances at a time
Extra rest time has been allotted to allow everyone to catch their breath and let their legs recover, it can be good to lay down with your feet up on the wall/bench/box
Next week we will take a break from Bike intervals and switch to Rowing
EQUIPMENT CONSIDERATIONS:
This time frame should allow 2 people to share a Bike, if you need 3 people to share then just go one right after another (try to pair similar pace people together if you can)
If you need other options, here is what I would recommend:
We had running in yesterday’s WOD so I would not do that
We have Row on Friday so that could be used here, 600/480m then 400/320m for the second round
Ski can also work, 600/480m then 400/320 for the second round
WOD Prep
Round 1: 4 Deadlift @40% + 4 Burpee to 6” Target
Round 2: 3 Deadlift @50% + 3 Burpee to 6” Target
Round 3: 2 Deadlift @60% + 2 Burpee to 6” Target
MANAGEMENT/FOCUS:
Great time to help people select their weights and help with tips on stringing together heavier Deadlifts, as well finding the right spot on the Rig that is close to 6” above their reach, it won’t be perfect, but find something close
Recommend doing a round every 2:00
WOD
AMRAP 8
4 Deadlift @275/185
6 Burpee to 6” Target
SCORE: Rounds + Reps
GOAL: 7 Rounds
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
Deadlift: heavyish weight today, should be around 60-65% of your max…chest up, hips below shoulders and above knees when the barbell is on the ground, nothing wrong with steady singles today, brace brace brace, this is challenging when heart rate is high, focus on it
Burpee to 6” Target: as mentioned in the WOD Prep notes, the height might not be exactly 6” for everyone, just find something that is close…steady pace, breath and move
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: 135/95 or No Barbell Option
SCALED: 225/155
Rx+: 300/210
Comp: 315/225