Warm Up:
50 ft of each, then jog back:
Jog (2x)
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
10 Samson stretch lunges (jog the remaining distance)
Bear crawl
Backward bear crawl
Specific Warm-Up:
2 sets:
1:00 bike (easy)
– Rest :30
:40 bike (moderate)
– Rest :30
:20 bike (hard)
– Rest 1:00.
WOD:
Every 6:00 x 5 sets:
1,600-m Echo bike
Intermediate:
Same as Rx
Beginner:
Same as Rx
HOME WOD:
Every 6:00 x 5 sets:
800-m run
Movement scaling options:
Echo bike: Distance, substitutions
Running option:
Every 6:00 x 5 sets:
600-m run
Cool down:
Accumulate:
400-m walk
1:00 couch stretch/leg