Warm Up:
Plank Tap Relay Game
Specific Warm-Up:
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 bike
– Rest :20
:40 burpees
– Rest 1:20.
WOD:
10 rounds for time:
8/10-calorie bike
10 burpees
Intended Stimulus: 12-15 Minutes
Intermediate:
10 rounds for time:
7/9-calorie bike
8 burpees
Beginner:
8 rounds for time:
7/9-calorie bike
5 burpees
Home Workout:
10 rounds for time:
16 walking lunge steps
10 burpees
Partner workout:
EMOM 20:
Min. 1 | 8/10 calorie bike
Min. 2 | 10 burpees
– Have athletes start on separate minutes and alternate for the entire workout.
Movement scaling options:
Bike: Calories, substitutions
Burpees: Reps, up-downs
Post-Workout Skill Work:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks