0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-17:00 Transition to Cardio is Hardio
17:00-29:00 Cardio is Hardio
29:00-33:00 Recover, get out DBs
33:00-38:00 Explanation of Endurance Prep and Endurance
38:00-39:00 Transition to Endurance Prep
39:00-45:00 Endurance Prep
45:00-47:00 Transition to Endurance
47:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
20-30 seconds Standing Hamstring Stretch
20-30 seconds each side Pigeon Stretch
5 reps of 5 seconds each Up Dog to Down Dog with Calf Stretch
10/10 Leg Swings (front to back/side to side)
10yd Alternating Ground Stretch
10yd Walking Hip Openers
10yd Lunge and Rotate
10yd Broad Jumps
—then—
2 Rounds
10 Air Squats
10 Lying Leg Raises
Specific Warm-up
3 Rounds
30 seconds Bike
1:30 Rest
Cardio is Hardio
2 Rounds
2 minute Max Distance Bike
4 minutes Rest
FOCUS:
Back to the Bike this week to help prepare for the “Breaking Away” Post-test
This is a shorter time frame than the time frame of the pre and post-test, so the intensity should be higher
RPE of 9, just below fully emptying it out, if you push hard enough you should want every second of the rest
EQUIPMENT CONSIDERATIONS:
This time frame will allow 3 people to share a Bike if needed, if you do then just have them go one right after another which will add 10-15 seconds of transition in between, but still doable
Extra rest time has been taken into consideration in the timeline before the Endurance
Endurance Prep
3 Rounds
4 Single DB Devil’s Press
6 KB Upright Rows
MANAGEMENT/FOCUS:
Great time to help people with each movement, recommend doing a Round every 2:00
Endurance
AMRAP 8
6 Single DB Devil’s Press
12 KB Upright Rows
SCORE: Rounds + Reps
GOAL: 5-6 Rounds
FOCUS/STRATEGY:
Single DB Devil’s Press: slow and steady, try to get your chest up when you jump or step you feet back up, I like to swing the DB back almost like a KB swing to get more momentum into the overhead movement and save my back a bit
KB Upright Rows: stand tall, both hands on the KB, pull up to upper chest level with elbows high