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

15:00-20:00 Transition to Strength

20:00-35:00 Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

3 Rounds

Lying Glute Stretch

Up Dog

Kneeling Hip Flexor Stretch

Specific Warm-up

Progress to starting weight

Strength

Every 90 seconds for 7:30 (5 sets)

Barbell Good Mornings 5x3

Every 90 seconds for 7:30 (5 sets)

KB Goblet Lateral Lunges 5x6 (3 each leg)

WOD Prep

2-3 Rounds

10/8 Calories (machine of your choice)

5 Toes to Bar

WOD:

4 Rounds

2-minute time block

25/20 Calories (machine of your choice)

Max Toes to Bar with remaining time

—1 minute rest—

*Pace Goal: 1:15 or less each round for calories, 15-25 T2B each round

*pick one machine or have them rotate through the machines each round to even it out...the work/rest ratio allows people to share a rower

Beginner: 15/11 calories, Lying Straight Leg Raises

Scaled: 20/16 calories, Hanging Straight Leg Raises

Rx: as is