0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Conditioning
20:00-32:00 Conditioning
32:00-42:00 Transition to Auxiliary Strength
42:00-55:00 Auxiliary Strength
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Quad Stretch
Pec Stretch
Wall Scap Slides
Specific Warm-up
3 Rounds
10/8 Calorie Bike
10 Push-ups
Conditioning
Every 3 minutes for 12 minutes
30sec Max Calorie Bike
30sec Max Push-ups
FOCUS:
Improvement for time trial
Push hard on each movement, it is 1 minute of work and 2 minutes rest
OPEN TIME OPTION:
N/A
CONTROLLED TIME OPTION:
As is
MEMBER SPECIFIC:
Scale to hands elevated or knee push-ups as needed
EQUIPMENT CONSIDERATIONS:
Three people can use one bike, group one would go in minute one, group 2 in minute 2 and group 3 in minute 3….with quick transitions you could probably have 6 people use one bike if they got on right after the person before them got off, seat height would need to be the same if doing so
Auxiliary Strength:
Alt. EMOM 12
8 Double DB Lateral Raises
8 Double DB Reverse Flys
30sec V-ups
FOCUS:
Shoulder, back, core strength
GO BEYOND Accessory Work
Double DB Curls 4x8
Bench Dips 4x16