0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-28:00 Cardio + Core
28:00-30:00 Rest/water break/Bikes put away
30:00-36:00 Explanation of WOD Prep and WOD with tips on how to be efficient with a heavier KB
36:00-38:00 Transition to WOD Prep
38:00-43:00 WOD Prep
43:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 reps with 5 second hold each of Up Dog to Down Dog
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
10yd High Knees
10yd Butt Kicks
—then—
30 seconds on/30 seconds off x 3 of Front Plank
MANAGEMENT:
Legs and core need to be activated and ready for the full day today
Specific Warm-up
3 Rounds
10/7 Calorie Bike
20 seconds each arm Overhead KB Hold or Walk
MANAGEMENT:
If you need to share Bikes then have one do the Bike while the other does the Hold/Walk then switch
Cardio + Core
4 Rounds
1 minute Max Calorie Bike
30 seconds Rest
1 minute Max Distance Heavy Object Carry
30 seconds Rest
SCORE: Total Bike Calories
HEAVY OBJECT CARRY:
This is a great time to utilize heavy Sandbags and D-Balls if you have them
If not, then single or double KB/DB, make sure you go heavy to get the stimulus
If you have enough and have the space and/or can be outside, Tire Flips are also a great option here
FOCUS:
Bike RPE around 8, hard but consistent, the rest is very short, this is meant to feel pretty continuous so make sure you pace accordingly
Front Rack, hug carry, or on shoulder can work, just make sure it is heavy but also something you can keep moving for the duration of the minute
EQUIPMENT CONSIDERATIONS:
Two people can share one bike, have one start on the bike and the other on the carry then alternate back and forth
Bike erg is a good option if needed
Ski would be the next option if needed
We have Row in the workout tomorrow so that would not be the best option
LOGISTICS:
Line all of the bikes up on one side of the gym
10yd zones for the carry, create lanes to keep it organized
WOD Prep
2 Rounds
10 Russian KB Swings
10 AbMat Sit-ups
100m Jog
WOD
For Time
100 Russian KB Swings @70/53
*EVERY TIME YOU BREAK: 100m Run + 20 AbMat Sit-ups
SCORE: Time
GOAL: 9:00-11:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
OF NOTE: the whole point of this format is to go for max unbroken swings each time...not to just plan to break at 20 or 25 and do the run and sit-ups...challenge yourself with how many reps you can do each KB set
KB Swings: this Rx weight is heavier than normal on purpose, challenge yourself, when you are using a heavier weight it becomes even more important to focus on snapping those hips and flexing your butt to get more momentum into the KB, try to relax your arms the KB goes up and back down, use the momentum coming down to shoot you into the next rep, go for max unbroken each time you pick up the KB…if you can do this in 2 sets than you didn’t go heavy enough…this should be probably 4-5 sets to complete, 3 could be possible if you are very efficient
Run + Sit-ups: Breathe and move at a steady pace, this is a chance to try and manage your breathing and heart rate in between KB sets
WEATHER CONSIDERATIONS:
If weather is too cold or bad then you should already have lanes marked off for the carry earlier in class, you can do 100yd shuttle in place of the 100m run
FORMAT CHANGE:
If you don’t like the programmed format then you can change to 4 Rounds For Time: 25 Russian KB Swings + 100m Run + 20 Abmat Sit-ups
I would recommend doing the programmed format, it really pushes people to try and go for more unbroken reps
BEGINNER: 4 Rounds For Time: 10 Russian KB Swings @26/18, 10 AbMat Sit-ups, 100m Run
SCALED: 53/35
Rx+: 88/62
Comp: 106/70