0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Energy Systems
20:00-35:00 Energy Systems
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Standing Leg Swings
Inchworms
Up Dog to Child’s Pose
Specific Warm-up
3 Rounds
20sec Bike at easy pace/10sec sprint
4 Bottom Half Burpees (VIDEO)
Energy Systems
4 Rounds For Time
10/8 Calorie Bike
12 Bottom Half Burpees
FOCUS:
Very high intensity sprint, no pacing
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
N/A
EQUIPMENT CONSIDERATIONS:
Should be enough time for 3 people to use the bike, start the next person when the person in front of them completes round 3 on the bike. Time has been allotted or this. If you do not need to share bikes then it is extra rest time before the WOD, they should need it if they pushed hard enough :)
You can also team people up and treat this as a waterfall format
WOD Prep
2-3 Rounds
1-2 Strict Pull-ups
4 Double KB Front Squats
WOD:
10 Rounds For Time
3 Strict Pull-ups
6 Double KB Front Squats @35/26
PACE GOAL: 8:00-10:00
FOCUS:
Strength endurance on pull-ups
Core and lower body strength endurance, there will be an accumulative effect from the bike/burpees
STRATEGY:
Unbroken or quick singles on pull-ups
Steady pace and unbroken on squats, must be in the front rack, not on shoulders
EQUIPMENT CONSIDERATIONS
Can also use DBs if needed because of class size or you can make this a barbell front squat also if needed, Rx would be 135/95
BEGINNER: 3 KB Sumo Deadlift High Pulls, 6 Single KB Goblet Squats
SCALED: Hardest version of a pull-up you can do, 35/26
Rx+: 70/53
COMP: Weighted Vest @20/14, 70/53, everything must be unbroken
GO BEYOND Accessory Work
Dead Bugs 4x12
Prone Ys 4x12