Warm Up:
3 rounds:
2:00 C2 Bike
1:00 Samson lunge stretch/leg
10 alternating single-leg V-ups
:30 Superman hold
10 alternating plank reach throughs
Specific Warm-Up:
2 rounds:
5 knees-to-elbows
200-meter C2 Bike
– Use workout variation.
WOD:
3 rounds for time:
25 knees-to-elbows
1,200/1,500-m C2 Bike
Intended Stimulus: 12-16 Minutes
Intermediate:
3 rounds for time:
25 knees-to-armpits
1,200/1,500-m C2 Bike
Beginner:
3 rounds for time:
15 hanging knee raises
800/1,00-m C2 Bike
Home Workout:
3 rounds for time:
35 V-ups
600-meter run
Movement scaling options:
Knees to elbows: Reps, hanging knee raises, lying leg raises
C2 bike: Distance, substitutions
Cool down:
2 sets:
:30 couch stretch/side
:30 doorway pec stretch/side