0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Wall Quad Stretch
Straight Leg Marches in Place
Pigeon Stretch
Thread the Needle
WOD Prep
2-3 Rounds
10/7 Calorie Bike
1 Rope Climb
2 Deadlift + 2 Hang Power Cleans
WOD:
Partner Every 5 minutes for 30 minutes
24/20/16 Calorie Bike (male/mixed/female)
AMRAP with time remaining:
2 Rope Climbs
4 Barbell Complex: 3 Deadlift + 2 Hang Power Cleans @155/105
*pick up where you left off on the AMRAP
SCORE: Rounds + Reps
PACE GOAL: 2:00 or less for the bike calories, 10+ total rounds on the AMRAP
FEEL:
Steady Eddy or Betty Grindin’ All Their Lives
Leg and grip fatigue will start to set in after 3 rounds, find a bike pace from round 1 that doesn’t elevate your heart rate too high so you can maintain throughout
STRATEGY:
Split the calories equally or 10-11/7-8 for mixed pairs
1 Rope climb each
One complex back and forth
MOVEMENT CONSIDERATIONS:
If you do not have enough ropes or choose not to do rope climbs then you can modify to 12 DB Sit-ups @50/35, DB on chest, two hands on it
INDIVIDUAL OPTION:
Every 4 minutes for 20 minutes
12/9 Calorie Bike
AMRAP with remaining time
1 Rope Climb
2 Barbell Complex
BEGINNER: 20/16/12 Bike, 12 AbMat Sit-ups, KB Deadlift, KB Upright Rows
SCALED: 12 DB Sit-ups @50/35, 135/95
Rx+: 185/125
JACKEDuary Day 6
Barbell Rollouts 5x6 (VIDEO)