0:00-12:00 General Warm-up
12:00-15:00 Explanation of WOD Prep
15:00-20:00 WOD Prep
20:00-25:00 Explanation of WOD, make sure they understand the format
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10yd Walking Alternating Toe Touches
10yd Walking Quad Stretch
10yd Walking Hip Openers
10yd Alternating Groin Stretch
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 KB RDLs
10 KB Bent Upright Rows (two hands on one KB)
30 second Front Plank
MANAGEMENT:
Good full body stretch, then get the KBs out to go through the priming movements
WOD Prep
3 Rounds
10/7 Calorie Bike
20 Plate Russian Twists
20yd KB Front Rack Carry
WOD
Partner Alt. AMRAP 30
M1: Partner 1 Max Calorie Bike, Partner 2 Rests
M2: Partner 2 Max Calorie Bike, Partner 1 Rests
M3: Partner 1 Max Plate Russian Twists, Partner 2 Rests
M4: Partner 2 Max Plate Russian Twists, Partner 1 Rests
M5: Partner 1 Max Distance KB Front Rack Carry @53/35, Partner 2 Rests
M6: Partner 2 Max Distance KB Front Rack Carry @53/35, Partner 1 Rests
SCORE: Reps (10yds counts as 10 reps on the Carry)
GOAL: Breath, move, enjoy fitnessing with a friend
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
This is an interval based workout, one minute of work then one minute of rest…one round is 6 minutes, so it is 5 rounds of each movement
Bike: RPE of 7, hard but controlled
Twists: make sure you get a full range of motion where your chest is facing the direction you have rotated, feet off the ground, it helps to cross them, choose a challenging weight
Carry: must be in the front rack, 10yd zones
EQUIPMENT CONSIDERATIONS:
three groups can share one bike, start on different stations and rotate through
BEGINNER: 26/18
SCALED: 35/26
Rx+: 70/53