0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Core
20:00-32:00 Cardio Core
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Quad Stretch
Lying Glute Stretch
Glute Bridges
Up Dog to Down Dog with Calf Stretch
Prone Thoracic Spine Rotations
Specific Warm-up
2-3 Rounds
20 seconds Bike @easy to moderate effort
10 seconds Transition
20 seconds Heavy Object Hold
40 seconds Rest
*total time is 1:30 each round
Cardio Core
Every 3 minutes for 12 minutes
1 minute RPE 7 Bike
30 seconds Rest/Transition
1 minute Heavy Object Carry
30 seconds Rest/Transition
FOCUS:
RPE for the bike is pushing, but not redlining
Pick something challenging for the carry…Single or Double KB/DB Front Rack, Sandbag, heavy MB, etc.
MOVEMENT CHANGES:
Good day to use sleds or tire flips in place of the Heavy Object Carry if you have the ability
EQUIPMENT CONSIDERATIONS:
This format allows 2 people to share a bike
Ski would be the next good option
We have Row on Thursday, but can be an option if absolutely necessary
WOD Prep
2-3 Rounds
5 Deadlift
10 Lateral Bar Hops
5 Wall Balls
WOD:
Every 4 minutes for 12 minutes
15 Deadlift @185/125
20 Lateral Bar Hops
25 Wall Balls @20/14
SCORE: Time (slowest and fastest time)
PACE GOAL: 3:00 or under
FEEL:
Muscle Burn
Legs and Lungs will be on 🔥
STRATEGY:
Unbroken, 8/7 or quick sets of 5s on Deadlift
Breathe and move on the hops
Break early if the Wall Balls will smoke you, 15/10 or 10/8/7 with quick rest
BEGINNER: 95/65, Lateral Line Hops, 10/8 MB Thrusters
SCALED: 155/105, 14/10
Rx+: 225/155
Comp: 275/185, 30/20