0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio Core Challenge
20:00-30:00 Cardio Core Challenge
30:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Up Dog to Child’s Pose
Pigeon Stretch
Kneeling Hip Flexor Stretch
Inchworms
Specific Warm-up
2 Rounds
10/7 Calorie Bike
30sec Front Plank
Cardio Core Challenge
5 Rounds
20sec MAX EFFORT Calorie Bike
40sec Front Plank
1 minute rest
FOCUS:
Bracing and breathing with high heart rate…this is a FULL SEND on the bike
The ability to keep your core braced during a workout when breathing hard is a learned skill that can not only help you be more efficient with each movement, but can also prevent nagging injuries
EQUIPMENT CONSIDERATIONS:
3 people can share one bike
WOD Prep
2 Rounds
10 Single DB Plank Rows (5 each arm)
10 Single Arm KB Swings (5 each arm)
10 Lateral Hops over DB
WOD:
4 Rounds For Time
30 Single DB Plank Rows (10 each arm) @50/35 (VIDEO)
30 Single Arm KB Swings @53/35
30 Lateral Hops over DB
PACE GOAL: 12:00-15:00
FOCUS:
Grip and lower body endurance during a moderate time frame
STRATEGY:
Switch hands when needed on the rows
Try to stay unbroken on the swings by switching arms when needed
Steady pace on the lateral hops
BEGINNER: Shoulder Taps, Russian KB Swings 226/18, Lateral Line Hops
SCALED: 35/20, 35/26
Rx+: 70/50, 70/53
GO BEYOND Accessory Work
Pull Complex: 4 sets
6 Double DB Reverse Flys + 10 Double DB Bent Over Rows