0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Conditioning
20:00-35:00 Conditioning
35:00-44:00 Transition to Endurance
44:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Pigeon Stretch
Up Dog to Down Dog
Inchworms
Specific Warm-up
3 Rounds
30sec Bike
5 Burpees
Conditioning
Every 3 minutes for 15 minutes
12/9 Calorie Bike
12 Burpees
FOCUS:
Very high intensity intervals, send it on every set
Record your slowest time
OPEN TIME OPTION:
N/A
CONTROLLED TIME OPTION:
As is
EQUIPMENT CONSIDERATIONS:
Stagger the start for as many people as needed so everyone can go in this order
Endurance Prep
2-3 Rounds
4 Double DB Lunges
4 Lying Straight Leg Raises
Endurance:
AMRAP 11
10 Double DB Lunges @50/35
10 Lying Straight Leg Raises
8 Double DB Lunges
8 Lying Straight Leg Raises
6,4,2…start back at 10
PACE GOAL: through 10,8,6,4,2 two times
*if you get through two times that is 120 reps
FOCUS:
Lower body strength and core muscular endurance
STRATEGY:
Consistent movement, all reps in a row
Find a pace you can maintain throughout
BEGINNER: No weight on lunges
SCALED: 25/15
Rx+: 70/50
GO BEYOND Accessory Work
Single DB Alternating Curls 4x6 each arm
Banded Lat Pulldowns 4x12