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

15:00-20:00 Transition to Cardio Challenge

20:00-32:00 Cardio Challenge

32:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 rounds

Lying Glute Stretch

Lying Hamstring Stretch

Lying Quad Stretch

Lunge and Rotate

Specific Warm-up

1 Round

250/200m Row

10/7 Calorie Bike

Cardio Challenge

Retest from 1/8

2 Rounds For Time

500/400m Row

30/21 Calorie Bike

FOCUS:

• Beat your score from Week 1, Send it!

WOD Prep

2-3 Rounds

5 Burpees

4 Double DB Lunges

3 Double DB Shoulder to Overhead

2 Chest to Bar Pull-ups

WOD:

Retest from 1/6

AMRAP 12

10 Burpees

8 Double DB Lunges @50/35

6 Double DB Shoulder to Overhead @50/35

4 Chest to Bar Pull-ups

PACE GOAL: 5-7 Rounds

FEEL:

• Push and Pray…and beat your score from Week 1!

• The time domain from 9-12 is usually the most difficult mentally. It isn’t a full send or sprint, but it is a little below redline and see how long you can hang on :)

STRATEGY:

• Steady pace on the Burpees

• Forward, backward or walking lunges, goal is to stay unbroken and go right into the S2OH

• The low rep pull-up is an opportunity for people to level up to a higher skill, whether that is to do the C2B or to do all chin over bar pull-ups or to do MU, Bar or Ring in a WOD

BEGINNER: Up Downs, No weight on lunges, 25/15, Jumping Pull-ups or Ring Rows

SCALED: 35/20, Banded Pull-ups

Rx+: 70/50, Bar Muscle-ups

FIT February Day 3

For Time

20 Plank Up Downs (VIDEO)

30 Supermans

40 Alt. V-ups