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
5 Burpees
10 Lying Leg Raises
MANAGEMENT:
Good full body stretch and increasing heart rate for all the Cardio + Core
WOD Prep
3 Rounds
30 seconds Machine Calories
30 seconds Rest
30 seconds Front Plank
30 seconds Rest
*Round 1: easy pace, Round 2: moderate pace, Round 3: hard pace
MANAGEMENT:
If doing the painter version, have one start on the machine, the other on the plank then switch
WOD
Every 5 minutes for 30 minutes
40/30 Machine Calories of your choice
80yd Heavy Object Carry of your choice
SCORE: for quality
GOAL: Right around 4:00 each round
PACE: Steady Eddy or Betty…keep breathing, keep moving
FOCUS/STRATEGY:
Machine Calories: RPE of 7 on your machine, consistent steady pace…this is not a sprint
Carry: D-Balls, sandbags, KBs, DBs…have some fun with it
PARTNER OPTION::
AMRAP 30: same reps, just split reps as needed