0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems

20:00-32:00 Energy Systems

32:00-40:00 Transition to Workout

40:00-55:00 Workout

48:00-60:00 Cool-down

SPECIFIC WARM-UP:

3 Rounds:

10/8 Calorie Row/Ski/Bike (one round of each)

10 Sit-ups

Energy Systems

Alternating EMOM 12 (3 sets each):

20sec Max Calorie Bike

30sec Max Calorie Ski

40sec Max Calorie Row

Rest

*start people on different machines as needed, rotate through, everyone does the rest minute at the same time

*NOTE: track your total calories, need this for the MetCon

Workout:

AMRAP 15:

Row/Bike/Ski Half of the Total Calories from above

Plate Sit-ups, same reps as calories

*split reps as needed

*Pace Goal: around 2 rounds

*I know this is a bit of math and can be confusing at first glance, but embrace it and it will be a fun one

*if you got a total of 120 calories between the row, ski and bike, then your reps for the MetCon will be 60

*start on different machines, first come/first serve after that

*Plate sit-ups: touch the plate overhead, sit-up and reach plate vertical above your head

All levels: choose a plate weight that allows you to breathe and move