0:00-15:00 General/Specific Warm-up

15:00-20:00 Transition to Conditioning

20:00-35:00 Conditioning

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

Standing Leg Swings

Inchworms

Up Dog to Child’s Pose

Specific Warm-up

3 Rounds

20sec Bike at easy pace/10sec sprint

4 Bottom Half Burpees (VIDEO)

Conditioning

4 Rounds For Time

10/8 Calorie Bike

12 Bottom Half Burpees

FOCUS:

• Very high intensity sprint, no pacing

OPEN TIME OPTION:

• 15 minutes

CONTROLLED TIME OPTION:

• N/A

EQUIPMENT CONSIDERATIONS:

• Should be enough time for 3 people to use the bike, start the next person when the person in front of them completes round 3 on the bike. Time has been allotted or this. If you do not need to share bikes then it is extra rest time before the WOD, they should need it if they pushed hard enough :)

• You can also team people up and treat this as a waterfall format

Auxiliary Strength:

8 Rounds for Quality

3 Strict Pull-ups

6 Double KB Squats

SCALED: band pull-ups

GO BEYOND Accessory Work

Dead Bugs 4x12

Prone Ys 4x12