0:00-20:00 General Warm-up
20:00-25:00 Transition to WOD
25:00-49:00 WOD
49:00-60:00 Cool-down
General Warm-up
3 Rounds
Seated Hip Openers
Pigeon Stretch
Scorpions
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Calf Stretch on Rig
Inchworms
WOD Prep
2 Rounds
10/7 Calorie Bike
10 Push-ups
10 Box Jumps
10 Ring Rows
10 Russian KB Swings
WOD:
Tabata x 8 Rounds for each movement
1 minute rest between movements
Calorie Bike
Push-ups
Box Jumps @24/20”
Ring Rows
Russian KB Swings @53/35
SCORE: Total Reps
PACE GOAL: Push the pace and see what happens
FOCUS:
Cardio and Muscular Endurance
KEEPING SCORE RECOMMENDATION:
Personally on workouts like this, I don’t like to do math at the end so I just keep a running count.
The Bike tracks calories for you, so let’s say I get 60 Calories total on the Bike, when I start on Push-ups I would start counting 61, 62, 63, etc…this allows you to just have a running count the whole time and you will have your number at the end
STRATEGY:
RPE of 8 on Bike, hard but not all out so you can stay more consistent across all rounds
Break early on Push-ups and do 3-5s with quick rest, chest to deck, full lockout on each rep
Steady pace on Box Jumps…if you are scaling, find something to jump on even if that is stacking rubber plates. Step-ups will not help you get Box Jumps, jumping will
Break early on Ring Rows, 5s with quick rest…remember, the more parallel you get to the ground the harder these are, they should be very challenging, make sure you get the rings all the way to your chest
Try to go for unbroken sets each round on Swings
EQUIPMENT CONSIDERATIONS:
5 people can share one Bike, start people at different stations and cycle through
BEGINNER: Knees or Hands Elevated Push-ups, 16/12”, 26/18
SCALED: Knees or Hands Elevated Push-ups, 20/16”, 35/26
Rx+: 70/53
COMP: 30/24”, 88/62