0:00-15:00 General/Specific Warm-up
15:00-25:00 Skill Work
25:00-32:00 Transition to Endurance
32:00-55:00 Endurance
55:00-60:00 Cool-down/Accessory Work
General Warm-up
3 rounds
Plank Up Downs
Pigeon Stretch
Banded Lat Stretch
Banded Shoulder Stretch
Wrist Mobility
Core Strength
Alt. EMOM 10
10 Side Plank Top Leg Raises (5 each side, VIDEO)
10 Plate Drags (5 each way, VIDEO)
FOCUS:
Slow and controlled quality reps
Go to a knee on bottom leg if needed for the leg raises
Endurance Prep
2-3 Rounds
10/6 Calorie Bike
5 Burpees
5 Ring Rows
Endurance:
6 Rounds
3 minute time block
15/9 Calorie Bike
15 Burpees
Max Ring Rows
—1 minute rest between rounds—
SCORE: Reps (Bike+Burpees+Ring Rows)
PACE GOAL: 2:00 or less for the Bike + Burpees
FEEL:
Steady Eddy or Betty get Jacked
This is 18 minutes of work over a 23-minute period…the 1 minute rest will not feel like much
Find a pace on the bike and burpees that you can maintain through all rounds, this will mean going slower and more of a steady pace than you think especially in rounds 1-3
The upper body fatigue will begin to accumulate from the burpees and Ring Rows, but you should feel pretty swole :)
EQUIPMENT CONSIDERATIONS:
If you need to share bikes, you can have some do the burpees first then the bike, time frames should be similar enough
You can also add a machine if needed, run would not be best for this stimulus
PARTNER OPTION:
6 Rounds
3 minute block
14/12/10 Calorie Bike (male/mixed/female)
16 Burpees
Max Ring Rows with remaining time
1 minute rest between rounds
Split reps as needed
BEGINNER: 10/6 Calorie Bike, 10 Up Downs
SCALED: 12/7 Bike, 12 Burpees
FIT February Day 3
5 Rounds
30 seconds of Max Double or Single Unders
30 seconds Rest
30 seconds Weighted Plank
30 seconds Rest