0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Time Trial
20:00-34:00 Time Trial
34:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Samson Stretch
Lying Hamstring Stretch
Wall Quad Stretch
Specific Warm-up
2 Rounds
10/7 Calorie Bike
5 Burpees
Time Trial
2 Rounds For Time
20/14 Calorie Bike
20 Burpees
FOCUS:
All gas, no brakes, retest from Week 1
OPEN TIME OPTION
14 minutes
CONTROLLED TIME OPTION
N/A
MEMBER SPECIFIC:
Plenty of time has been slotted to share the bike with up to 3 people, you can start the next group when the group in front of them finishes round 2 on the bike
If you don't need to share bikes, then they should need the extra rest anyway if they emptied it out :)
WOD Prep
2-3 Rounds
6 MB Lunges
6 MB Sit-ups
WOD:
AMRAP 3 x 3
12 MB Lunges @20/14
12 MB Sit-ups
—1:30 rest between rounds—
PACE GOAL: 8-10 total rounds
FOCUS:
Lower body and core strength endurance
Interval fitness
STRATEGY:
Steady pace throughout
Pick up where you left off each AMRAP
MB Sit-ups are just like AbMat Sit-ups but with a MB, touch the MB above your head and to your toes
BEGINNER: No weight on lunges or sit-ups, 8 reps of each
SCALED: 14/10
Rx+: 30/20
COMP: Barbell Back Rack Lunges @135/95, GHD Sit-ups
GO BEYOND Accessory Work
8 minute Bike @recovery pace