0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP:

2 rounds

15/11 x Calorie Bike

250m Row

15:00-20:00

Explanation and Set-up for next section

20:00-38:00

3) Conditioning:

2 minutes of work/1 minute of rest x 3 sets for each modality:

Bike (moderate effort)

Row (moderate effort)

*pay attention to your RPMs on the bike and your estimated 500m pace on the row

*stay at your station for the 3 sets, last minute of rest is also switching to next modality

*this is your long distance effort, we will increase time in this 4-week cycle to work on cardio endurance which also helps you recover in between sets, rounds and workouts

38:00-43:00

Explanation/set-up for next section

43:00-52:00

4) MetCon:

As Many Rounds and Reps as Possible in 9 minutes:

18 x Russian KB Swings

36 x Double Unders

*Limit: 6 Rounds

Scaled: 35/26, Single Unders (any double unders you can get before going to singles)

Rx: 53/35

Rx+ 70/53

52:00-55:00

Recover/Clean up/Scores on the board

55:00-60:00

5) COOL-DOWN: 3 Rounds

Straight Arm Stretch on rig x 20 seconds each side

Calf Stretch x 20 seconds each side

Pigeon Stretch x 20 seconds each side