0:00-15:00 General Warm-up

15:00-20:00 Transition to Energy Systems (this can also be called conditioning or whatever you want)

20:00-35:00 Energy Systems

35:00-46:00 Transition to MetCon

46:00-55:00 MetCon

55:00-60:00 Cool-down

Warm-up:

General

10 Iron Crosses

10 Scorpions

20sec Lying Glute Stretch

Specific

2 Rounds:

10/8 Calorie Row (easy, moderate,hard pace)

10 Single DB Hang Clean & Jerks (5 each side)

20 Double or Single Unders

Energy Systems:

Every 3 minutes for 15 minutes (5 sets):

45sec Max Calorie Row

*this time frame leaves 15sec of transition for the next person to get on for their set, this allows 3 people to use each rower

*these are max effort, you are getting 2:15 of rest, push hard to where you want every bit of that rest

Workout:

For Time:

20/16 Calorie Row

20 Single DB Hang Clean & Jerks

40 Double Unders

20 Single DB Hang Clean & Jerks

40 Double Unders

20/14 Calorie Bike

*Pace: Aggressive: 7:00, Solid: 8:00, Limit: 9:00

*stagger the start, this time is built in…can even have some do the bike at the beginning and the rower at the end to accommodate a full class…staggering the start also can provide fun and a cool atmosphere, people cheer on their classmates before they go or after they are done

*Mixing it up: this workout could also be single DB curl to press and hops over the DB to change from the traditional movements or a combination of the two

*this is a full send, all gas, no breaks

*Row/Bike: goal is 1:30 or less

*Double Unders: unbroken

*Hang Clean & Jerks: find the heaviest weight that you can that makes it extremely difficult to do unbroken, but is doable

Beginner: 25/15, 50 Line Hops

Scaled: 35/20, 50 Single Unders

Rx: 50/35

Rx+: 70/50