0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio + Core
20:00-38:00 Cardio +Core
38:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Samson Stretch
Down Dog with Calf Stretch
Lying Quad Stretch
Specific Warm-up
2 Rounds
10/8 Calorie Bike
30sec Front Plank (no weight)
Cardio + Core
Alt Every 3 minutes for 18 minutes
2:30 Bike
30sec work/30sec rest x 2: Weighted Front Planks (VIDEO)
FOCUS:
Improving endurance with moderate intensity, steady state work on the bike, RPE should be around a 7 or a little over, the 2:30 leaves 30 seconds rest/transition
Improving core strength endurance, the last 30 seconds rest will be for rest/transition
EQUIPMENT CONSIDERATIONS:
With this format, two people can share a bike, one starts on the bike, one starts on planks
If needed add Row or Ski for the 2:30 duration
WOD Prep
2-3 Rounds
2 Deadlift
6/4 Hand Release Push-ups
WOD:
AMRAP 8
4 Deadlift @275/185
12/10 Hand Release Push-ups
SCORE: Rounds + Reps
PACE GOAL: 7-9 Rounds
FEEL:
0 to 100 Real Quick
There is no pacing here, send it
STRATEGY:
String some reps together instead of singles, 4 unbroken or 2/2
With the shorter time frame, even though push-ups will go at some point, go for unbroken as few of sets as possible on push-ups, don’t strategize, just go
BEGINNER: 135/95, Knees or Hands elevated push-ups
SCALED: 225/155, Knees or Hands elevated push-ups
Rx+: 315/225
JACKEDuary Day 4
Barbell Curls 4x8
Barbell Skull Crushers 4x8 (VIDEO)