0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Core Strength
20:00-35:00 Core Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Shoulder/Bicep Stretch on Rig
Standing Tricep Stretch
Pec Stretch on Rig
Walking Straight Leg Marches
Standing Groin Stretch
Specific Warm-up
3 Rounds
20 Shoulder Taps
30 second Side Plank (15 seconds each side)
Core Strength
Plate Sit-ups 5x12 (VIDEO)
Weighted Planks 5x30 seconds
T-Spine Rotations 5x12 (6 each way, VIDEO)
FOCUS:
Abs
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Alt. EMOM 15: M1: Sit-ups, M2: Planks, M3: Rotations
WOD Prep
2-3 Rounds
10/6 Calorie Bike
10 Russian KB Swings
WOD:
AMRAP 10
30/20 Calorie Bike
30 Russian KB Swings @53/35
SCORE: Rounds + Reps
PACE GOAL: 3-4 Rounds
FEEL:
Push and Pray
After round 1, the bike will already begin to be tough to hang on to a pace
STRATEGY:
RPE on Bike around 8
Unbroken on Swings as long as possible
BEGINNER: 20/14 Calorie Bike, 20 Russian Swings @26/18
SCALED: 35/26
Rx+: 70/53