0:00-12:00 General Warm-up

12:00-19:00 Explanation of WOD and WOD Prep

OF NOTE: I will allot more time for explanation when it is more movements and/or more difficult with logistics

19:00-26:00 WOD Prep

26:00-50:00 WOD

50:00-60:00 Cool-down

General Warm-up

3 Rounds

5 each way Seated Hip Openers

20-30 seconds each side Pigeon Stretch

3-5 each way Scorpions

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Calf Stretch on Rig

3-5 Inchworms

—after 3 rounds—

2 minutes easy pace machine of your choice

WOD Prep

3 Rounds

10/7 Calorie Bike

10 Push-ups

10 Box Jumps

10 Ring Rows

10 Russian KB Swings

WOD:

8 Rounds for each movement

Tabata: 20 seconds of work/10 seconds of rest

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

FEEL:

• Cardio on Bike on Box Jumps

• Upper Body Muscular Endurance on Push-ups and Ring Rows

• Grip and posterior chain on Swings

• Overall, Tabata will really test your endurance, doing 8 sets of one movement in a row is very different than alternating through the movements

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 without math. If you go out of order to share bikes then keep a running count on all other movements then you only have to add bike calories at the end

LOGISTICS:

• I would line all of the bikes up in a row on a wall or at one end of the gym

• I would line the boxes all in a straight line somewhere in the gym

• I would have a designated space for each of the other movements: push-ups, Ring Rows, Swings

• If you are short on bikes then create groups based on that number

• This is not required but highly recommended. If you leave people to put things out on their own it will look like an equipment explosion everywhere 😬

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

• Go for unbroken sets each round on Swings, good hip pop, arms are just along for the ride, they should not be actively raising the KB or resisting it on the way down

OF NOTE: I very rarely do American KB Swings, pretty much only if they are in a Hero or Girl WOD, I feel there is already enough shoulder/overhead in CrossFit, no need to add more

EQUIPMENT CONSIDERATIONS:

• 5 people can share one Bike, start people at different stations and cycle through

• Rotate through in the order listed: Bike to Push-ups, Push-ups to Box Jumps, Box Jumps to Ring Rows, Ring Rows to Swings, Swings to Bike. There are in this order for a reason…Bike into Box Jumps would not go well 😁

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