Warm Up:
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 sit-up progression
:30 air squats
– Rest :15 between movements.
Specific Warm-Up:
3 sets:
:30 bike (increasing paces)
– Rest 1:30 between sets.
– Build in pace to 90-95% effort.
WOD:
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Intermediate:
Every 4:00 for 5 sets:
17/24-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Beginner:
Every 4:00 for 5 sets:
10/15-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Home Workout:
Every 4:00 for 5 sets:
400-meter run
Rest with the remaining time.
Movement scaling options:
Bike: Calories, substitutions
Post-Workout Skill Work:
Accumulate:
50 GHD sit-ups