0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to Endurance
45:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Lying Hamstring Stretch
Glute Bridges
Wall Quad Stretch
Specific Warm-up
Three phases of the Turkish Get-up
Strength
16 minute time block
10 Turkish Get-ups (5 each arm) @light weight
8 Turkish Get-ups (4 each arm) @moderate weight
6 Turkish Get-ups (3 each arm) @heavy weight
FOCUS:
Full body strength and coordination
MEMBER SPECIFIC:
Beginners can do and EMOM 16, one Turkish Get-up, alternate arms each round
Endurance Prep
2-3 Rounds
10/8 Calorie Bike
10 Russian KB Swings
Endurance:
Every 2 minutes for 10 minutes
15/11 Calorie Bike
Max Rep Russian KB Swings @53/35
PACE GOAL: 1:15 or less on Bike, 100 total Swings
FOCUS:
Cardio, core and posterior chain endurance
STRATEGY:
Stay consistent on the bike, this is not an all-out sprint, this is a moderate time domain of constant movement, find a pace you can hold on to
Try to stay unbroken on the swings
Give yourself 10sec to transition back to the bike so you can begin your calories at the beginning of the next interval
EQUIPMENT CONSIDERATIONS:
If you need to have two people to every bike you can change the format to Alt. EMOM 10: 45sec max calorie bike, 45sec max rep swings
If you still need more machines then add 20/16 calorie Row or Ski
BEGINNER: 10/8 Calorie Bike, 15 Swings @26/18, rest for the remainder of the 2 minutes
SCALED: 12/9 Calorie Bike and/or 35/26
Rx+: 70/53
GO BEYOND Accessory Work
Up Dog to Child’s Pose 3x5 each position
Iron Crosses 3x10 (5 each way)