0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-36:00 Energy Systems

36:00-46:00 Transition to Workout

46:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

1 Round

1 minute moderate pace Bike

15 American KB Swings

1 minute moderate pace Row

15 American KB Swings

Energy Systems:

Tabata Intervals

2 Rounds (16 minutes):

10sec hard pace bike/20sec easy pace bike x 4 (2 minutes)

2 minutes rest

10sec hard pace row/20sec easy pace row x 4 (2 minutes)

2 minutes rest

*FULL SEND during the 10 seconds, just keep it moving during the 20seconds…you should want the 2 minutes rest…start people on different machines if needed because of class size and rotate back and forth

*NOTE: Cardio machines are a huge area that needs customized programming. Too many times people just give a modified option like a 400m run instead of a 500m row…that is a very different stimulus and can change the whole dynamic of the conditioning or MetCon. There is a way to be creative through format and logistics to utilize this equipment better.

Workout:

5 Rounds For Time:

9 Deadlift

9 Handstand Push-ups

*Pace: 6:00, Solid: 7:30 , Limit: 9:00

*try to remain unbroken or no more than two sets to complete the reps…if you can’t do two sets then look to the scaling option but once again just like T2B do any HSPU you can do before scaling

*playing on the named workout, “Diane”…same amount of reps, different format

Beginner: 135/95, Double DB Push Press in place of HSPU

Scaled: 9 Rounds of 5 and 5 and/or 185/125, or Double DB Push Press in place of HSPU

*NOTE: once again changing the rep scheme can really help people do the full movement and the total amount of reps just in a different format

Rx: 225/155

Rx+: 10 reps of each