0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Glute Bridges
Hip Openers
Banded Lat Stretch
Specific Warm-up
2-3 Rounds
10 Russian KB Swings
10 KB Side Bends (5 each side)
Strength
12 minutes
Deadlift 5x6 @65-75%
FOCUS:
Building a base of strength endurance to work toward a 1-rep max in week 4
WOD Prep
2-3 Rounds
3 Power Cleans
6 Push-ups
8 Calorie Bike
WOD:
AMRAP 4 x 3 Rounds
10 Power Cleans @165/115
20 Hand Release Push-ups
Max Calorie Bike
—1 minure rest between rounds—
PACE GOAL: 100/70 total Calories
FOCUS:
Cycling a heavyish barbell, upper body endurance
Heavy leg fatigue on the bike since the upper body will be gassed
STRATEGY:
Working on stringing some reps together on cleans, 4/3/3, 5/5 or 6/4
Go for big sets on push-ups
Round 1 you will have around 2:30 on the bike, that time will start to be cut back a good amount as the rounds go on so push hard in the early rounds on the bike
EQUIPMENT CONSIDERATIONS:
Add another machine if needed or you can change the format
4 minute time block: AMRAP 2 of 3 Power Cleans + 6 Hand Release Push-ups, AMRAP 2 of max calorie bike, 1 minute rest between rounds, start some on the cleans and push-ups and some on the bikes, switch at the 2 minute mark, everyone rests for 1 minute
BEGINNER: 95/65, Knees or hands elevated push-ups
SCALED: 135/95, Knees or hands elevated push-ups
Rx+: 185/125
GO BEYOND Accessory Work
HEAVY Russian KB Swings 5x6