0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Lying Glute Stretch
Glute Bridges
Up Dog to Down Dog
Pigeon Stretch
Specific Warm-up
3 Rounds
10 Empty Barbell Good Mornings
20 Flutter Kicks
Strength
Deadlift 1-rep max
FOCUS:
LFT HVY SHT…beat those PRs!!
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
EMOM 7: 1-2 reps, building to around 85%, Every 2 minutes for 8 minutes for PR attempts
WOD Prep
2-3 Rounds
10/6 Calorie Bike
10 Russian KB Swings
10 Double Unders/Plate Hops/Single Unders
WOD:
4 Rounds For Time
15/9 Calorie Bike
15 Russian KB Swings @53/35
30 Double Unders
SCORE: Time
PACE GOAL: 7:30-9:30
FEEL:
Zero to 100
Heart rate will jump after 1 round, hang in there, move fast breath slow
STRATEGY:
RPE on Bike around 8-9
Unbroken on Swings and Dubs
EQUIPMENT CONSIDERATIONS:
The bike is pretty essential for this one to maintain the stimulus
20/15 Row…if needed
BEGINNER: 10/6 Calorie Bike, 26/18, Line Hops
SCALED: 35/26, 30 Plate Hops or 40 Single Unders
Rx+: 70/53, Dubs must be unbroken