0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap slides
Kneeling Hip Flexor stretch
Lunge and rotate
Specific Warm-up
2-3 sets of 2-3 reps of each movement
3 Phases of Turkish Get-up
Strength
Alt. EMOM 16 (8 sets each arm)
Work to Heavy Turkish Get-up
*alternate arms each minute
FOCUS:
Controlled movement through each phase
OPEN TIME OPTION:
N/A
CONTROLLED TIME OPTION
as listed
MEMBER SPECIFIC:
Great for body awareness and full body stability
WOD Prep:
2-3 Rounds
10/8 Calorie Bike
10 Double or Single Unders
10 KB Lunge and Pass (5 each leg)
WOD:
For Time:
30/24 Calorie Bike
100 Double Unders
50 KB Lunge and Pass @53/35
*PACE GOAL: 7:00-9:00
FOCUS:
Sprint, no pacing
STRATEGY:
Just below max effort on the bike
Big sets on the double unders
Keep breathing, keep moving on lunges
EQUIPMENT CONSIDERATIONS:
Stagger the start as needed so everyone can use the bike and go in this order
BEGINNER: 20/14 Calorie Bike, Line Hops, no weight on lunges
SCALED: 35/26, Single Unders
Rx+: 70/53
COMP: 40/30 Calorie Bike, 150 Double Unders, 90/70
GO BEYOND Accessory Work
5 minute time block
600m Run
Max Lying Straight Leg Raises with remaining time