0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Bike Retest
20:00-35:00 Bike Retest
35:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
3-5 each side Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Standing Groin Stretch
20yd Bear Crawl (10yd out and back)
Specific Warm-up
2-3 Rounds
10 seconds easy effort
10 seconds moderate effort
10 seconds hard effort
1 minute rest
Bike Retest
Every 3 minutes for 15 minutes
30 second MAX EFFORT Bike
SCORE: total calories
FOCUS:
Retest from 7/7/25
Top end fitness…beat those scores from July!
If you push hard enough you should want every second of the 2:30 rest
This leaves plenty of time to share bikes…even if you have enough bikes it might be good to split the group in half so they can cheer for each other every round
Should be time for extra rest before doing the WOD
WOD Prep
3 Rounds
8 Plate Russian Twists
4 Plate Box Step-ups
WOD:
AMRAP 8
16 Plate Russian Twists @35/25
8 Plate Box Step-ups @24/20”
SCORE: Rounds + Reps
PACE GOAL: 7-8 Rounds
FEEL:
Muscle Burn
Core, Grip/Biceps, Legs
Shorter time frame because of a long workout a few days ago, coming off a day off and a long workout tomorrow
STRATEGY:
Quality, full rotation reps on the Twists
Steady pace with full hip extension on the Step-ups
BEGINNER: 10, 16/12”
SCALED: 25/15, 20/16”
Rx+: 45/35