Teams of 3. One member use the bike.
Other two members use rowers.
Switch as needed
Cover 3000 calories
1000 calories must be on the bike
Intermediate Option
-Cover 2750 calories
-Bike 750 cal
Beginner Option
Cover 2500 calories
Bike 500 cal
If only a team of 2 then cover 2000 calories, with 1000 of these on the bike, and scale accordingly for intermediate and beginner options (1750 and 1500 respectively)
If only one person, then bike 1000 calories (750 and 500 for intermediate and beginner
6 sets of 3/6 @ 88%
3 Front Squats, rack, 6 Back Squats. Stay with the same weight.
*If you have missed a session, go back! (3/6: 85, 83, 4/8: 80, 78, 75, 73, 70, 65 %)
Then: 20 scapular pulls
WOD 2= Max strict pull ups in 4 minutes
WOD 1: For time:
-50-cal. Row
-50 toes-to-bars
Divide reps any how you like
Then
WOD 2/wellness = GB side lever
Class goal is preparatory element 4. If client is unable to do 3sets of 2 reps then scale down. Athletes who have already progressed past PE 4 can continue at their own progression.
WORK: Arch Up
SL/PE4 5x10r
1) Sit up to at least horizontal.
2) Lift the chin at the top of each repetition.
MOBILITY: Standing Weighted Oblique Stretch
SL/PE4>iM 5x30s
Basics are in this dumbbell side bend video
WOD = Three 5-minute rounds for max reps at each station:
-From 0:00-2:00, run 400 meters then double-unders
-From 2:00-3:00, dumbbell push jerks (35/25)
-From 3:00-4:00, pull-ups
-From 4:00-5:00, dumbbell hang squat cleans (35/25)
-Rest 5 minutes between rounds.”
6 sets of 3/6 @ 85%
3 Front Squats, rack, 6 Back Squats. Stay with the same weight.
*If you have missed a session, go back! (3/6: 83, 4/8: 80, 78, 75, 73, 70, 65 %)