0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Cardio Core
25:00-35:00 Cardio Core
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
Seated Hip Openers
Child’s Pose
Lunge and Rotate
Mountain Climbers
Shoulder Taps
Specific Warm-up
2-3 Rounds
10/7 Calorie Bike
10 Hollow Rocks
Cardio Core
5 Rounds
30 seconds Bike @RPE 6
15 seconds Transition
30 seconds Back Rack Hold @bodyweight
45 seconds Rest
FOCUS:
Increase heart rate, core bracing and breathing…this is essential in so many workouts
The 30 second Back Rack Hold @bodyweight will not be as okay as it sounds…scale accordingly
EQUIPMENT CONSIDERATIONS:
This allows two people to share a bike…on starting on the hold and the other on the bike
Ski would be the next best option
WOD Prep
2-3 Rounds
100m Jog
5 Front Squats
5 Pull-ups
WOD:
For Time
400m Run
—then—
45 Front Squats @115/80
45 Pull-ups
*break up however you want
—then—
400m Run
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Spirit World
“If I pass out, please note my time.” 😬
STRATEGY:
RPE 7-8 on the first 400m Run…good pace, but save to be able to push through the rest
Find a plan that allows you to go unbroken
Whatever you got left on the last Run
BEGINNER: 300m Run, MB Squats, Ring Rows, 300m Run
SCALED: 95/65, Jumping/Banded Pull-ups
Rx+: Chest to Bar, 135/95
Comp: Chest to Bar, 135/95…Front Squats and Pull-ups must be straight through