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 Endurance
40:00-55:00 Endurance
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
If you do not have enough bikes then you can add another machine, but will need to up the time of max calories to 30-40sec to get the same stimulus
Endurance Prep
2 Rounds
10/8 Calorie Row
10 Single Arm KB Swings (5 each arm)
10 Double Unders/Plate Hops/Single Unders
Endurance:
4 Rounds For Time
20/16 Calorie Row
30 Plate Ground to Overhead
40 Plate Hops
PACE GOAL: 12:00-15:00
FOCUS:
Grip and lower body endurance during a moderate time frame
STRATEGY:
1:15 or less on the row
Try to stay unbroken on the G2OH, find a plate that is challenging
Steady pace on the hops, ideally to a 45# rubber plate
EQUIPMENT CONSIDERATIONS:
Sub a 200m KB Burden Run if needed and weather permits or you can change the format to as follows:
Alt. EMOM 12
40sec Max Calorie Row
40sec Max Plate G2OH
40sec Max Plate Hops
The 20sec allows for transition and the station format allows people to share the rower by starting on different stations
GO BEYOND Accessory Work
Pull Complex: 4 sets
6 Double DB Reverse Flys + 10 Double DB Bent Over Rows