0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-46:00 Transition to Endurance
46:00-55:00 Endurance
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 Rounds
10 Bench Press (empty barbell)
10 Ring Rows
Strength
15-minute time block
Work to Bench Press 5-rep max
FOCUS:
Solid technique and full range of motion with every rep
OPEN TIME OPTION:
as listed
CONTROLLED TIME OPTION
N/A
MEMBER SPECIFIC:
You can use this to estimate your 1-rep max
Weight used x Reps = A
A x 0.0333 = B
Weight used + B = Estimated Max
Example: if you did 225 for 5 reps
225 x 5 = 1,125
1,125 x 0.0333 = 37.46
225 + 37.46 = 262.46 (estimated 1-rep max)
Endurance Prep:
2-3 Rounds
10/8 Calorie Bike
10 Double or Single Unders
10 KB Lunge and Pass (5 each leg)
Endurance:
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