0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-14:00 Specific Warm-up
14:00-15:00 Transition to Cardio is Hardio
15:00-27:00 Cardio is Hardio
27:00-30:00 Recover, get out Sandbags
30:00-36:00 Explanation of Endurance Prep and Endurance
36:00-37:00 Transition to Endurance Prep
37:00-41:00 Endurance Prep
41:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Scorpions 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 Groin Stretch
10yd Walking Hip Openers
10yd Lunge and Rotate
10yd Broad Jumps
—then—
2 Rounds
10 Air Squats
10 Lying Leg Raises
MANAGEMENT/FOCUS:
Good full body warm-up, then some moments to prime the body for the Bike repeats
Specific Warm-up
Alt. EMOM 4
M1: 30 seconds Bike
M2: 30 seconds Row
MANAGEMENT/FOCUS:
Easy to moderate pace in Round 1, moderate to hard pace in Round 2
do 20 seconds if you need multiple to share the machine within the minute
Cardio is Hardio
Alt. Every 3 minutes for 12 minutes (2 rounds of each)
M1: 25/20 Calorie Row
M2: 20/14 Calorie Bike
FOCUS:
Bike and Row this week, let’s go!
This should take no longer than 1:15 to give time for transition and/or recovery time, lower the calories if needed to accommodate this
EQUIPMENT CONSIDERATIONS:
This should allow 2 people to complete the calories within the minute, so 4 people can share a Rower and a Bike…2 people start on Row, 2 people start on Bike, complete the calories and switch at the 3 minute mark, make sure whoever is going first is ready to begin when the next round starts
I would set the clock for 4 intervals of 3 minutes to count down…if you don’t know how to use the interval setting then learn 😁
Endurance Prep
Alt. EMOM 4
M1: 5 Sandbag Ground to Over Shoulder
M2: 30 second heavy object hold (hold how you will carry)
MANAGEMENT/FOCUS:
Use this time to coach members more specifically on each movement
Endurance
Every 4 Minutes for 12 Minutes
10 Sandbag Ground to Over Shoulder
100m Sandbag Carry @70/50
5 Sandbag Ground to Over Shoulder
SCORE: Time
GOAL: 3:15 or less each round
PACE: Interval Mindset…heart rate will increase, but more of muscle burn and fatigue
SANDBAG MODIFICATIONS:
20 V-ups or Alt. V-ups, then 10 after the Carry
2 Turkish Get-ups (1 each arm), before and after the Carry
BEGINNER: 35/20, one of the Sandbag Modifciations
SCALED: 50/35
Rx+: 100/70