0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Auxiliary Strength
45:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Hip Flexor to hamstring stretch
Quad Stretch
Specific Warm-up
Progress to 70-75% of Front Squat 1-rep max
Strength
Front Squat 5x4
*73-78% of Front Squat 1-rep max
FOCUS:
Building strength endurance for the 3-rep max at the end of the cycle
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION
N/A
MEMBER SPECIFIC:
Make sure all sets are “working sets”, don’t go light for the first 2-3 then only have 2-3 working sets
Endurance Prep
2-3 Rounds
10/8 Calorie Bike
5 Burpee Box Step-overs
Endurance:
AMRAP 12
20/14 Calorie Bike
15 Burpee Box Step-overs @24/20”
PACE GOAL: 3-5 Rounds
FOCUS:
Consistent, hard work across all 12 minutes
Find a high effort pace that you can hold on to
STRATEGY:
Push hard in the first round of each movement and focus on being consistent with those numbers
EQUIPMENT CONSIDERATIONS
If you only have enough bikes for half the class then switch to this format
Alt EMOM 12
Max Calorie Bike
Max Burpee Box Step-overs @24/20”
Give enough time to switch on the bike
BEGINNER: 15/10 calories, 16/12”
SCALED: 20/16”
GO BEYOND Accessory Work
Single Arm, Single Leg KB RDLs 4x8 each side
KB Side Bends 4x8 each side