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 WOD
40:00-55:00 WOD
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
WOD Prep
2 Rounds
10/8 Calorie Row
10 Single Arm KB Swings (5 each arm)
10 Double Unders/Plate Hops/Single Unders
WOD:
4 Rounds For Time
20/16 Calorie Row
30 Single Arm KB Swings @53/35
40 Double Unders
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 swings by switching arms when needed
Big sets on double unders
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 Single Arm KB Swings
40sec Max Double Unders/Plate Hops/Single Unders
The 20sec allows for transition and the station format allows people to share the rower by starting on different stations
BEGINNER: 15/12 Calorie Row, Russian KB Swings 226/18
SCALED: 35/26, Plate Hops on a 45# rubber plate would be preferred as it better mimics the jumping and increased heart rate of double unders, but you can also do 50 Single Unders
Rx+: 70/53
COMP: 25/20 Calorie Row, Double KB Russian Swings @70/53, dubs must be unbroken
GO BEYOND Accessory Work
Pull Complex: 4 sets
6 Double DB Reverse Flys + 10 Double DB Bent Over Rows