| TIMELINE | INTRODUCTION |
| 0:00 – 11:00 General Warm-Up (11 min) 11:00 – 15:00 Specific Warm-Up (4 min) 15:00 – 25:00 Skill/Strength (10 min) 25:00 -28:00 Pre-WOD Break/Prep (3 min) 28:00 – 59:00 WOD (31 min) 59:00 – 60:00 Accessory/Cool Down/Clean up (1 min) | Our final and fastest week of running and Turkish Get-Ups will kick off our day by having members work through eight rounds of a 50m run and 1 TGU (Alternating sides each round). This interval will really spike the heart rate, so if a member is struggling to finish in under the :50 second mark, have them cut back the run a bit or only perform the TGU to standing, not back down. “Brick by Brick” will carry on with the conditioning focus with a little over a mile and a half of running, 300 double unders, and 150 air squats. Pacing, strategic breaks, and appropriate scaling will be key today. Runs should be completed in no more than 9 minutes, 6 minutes, 3 minutes, and :90 seconds across the board, while the jump rope should be done in no more than 3 minutes, 2 minutes, and 1 minute. Air squats will allow members to bring their heart rate down, but don’t let form break down as fatigue sets in! |
| WEIGHT LOSS | GENERAL FITNESS | INCREASE STRENGTH |
| Athletes will want to maximize their time working with an elevated heart rate by finding a moderate but sustainable pace. Intensity level should challenge the athlete’s comfort zone, but it shouldn’t result in having to take long or frequent breaks! This promises to be a lung and leg burner! WL athletes will want to pick a manageable pace early on and look to maintain or increase run pace as the distances get shorter. Double unders can be scaled in number or to single unders as needed to keep athletes on the move. | General Fitness athletes should be elevating their heart rate to a moderately high level but not to the point that technique begins to deteriorate. A quick but sustainable pace is key for this group. This one should get sweaty! GF athletes will want to pick a quick but sustainable pace for each run distance. Pacing should allow them to finish the run and immediately get back to work on the next set of air squats. Double unders can be scaled in number or to single unders as needed to keep athletes on the move. | Strength athletes need conditioning too! Not only does moderate, sustained effort help to build a strong aerobic engine for longer WODs, it also helps them burn fat and boost calorie burn in a workout. Strength athletes can approach these sessions with heavier weight and moderate intensity. Rest periods are ok but they should be brief. The goal is to keep the aerobic stimulus for as much of the workout as possible. This promises to be a lung and leg burner! IS athletes will want to pick a quick but sustainable pace early on, this will definitely be a cardio workout for all groups! Double unders can be scaled in number or to single unders as needed to keep athletes on the move. |
WARM UP: 00:00 – 15:00 (15 MINS)
| GENERAL | SPECIFIC |
| “Pizza Game” 2 RDS 1:00 on, :30 off (Perform 3 Air Squats every time the abmat is dropped) Into… 2 RDS 100m run 30 High Jump Single Unders→ Double Unders/Attempts 5 Bootstrapper Squats | Review Turkish Get-Up |
Skill/Strength: 15:00 – 25:00 (10 MINS)
| OPTION 1 | OPTION 2 |
| EMOM X 8 50m run + 1 Turkish Get-Up (Alternate Sides) | EMOM X 8 50m run + 1 Turkish Get-Up (Alternate Sides) |
PRE-WOD BREAK/PREP: 25:00 – 28:00 (3 MINS)
WOD: 28:00 – 59:00 (31 MINS)
| OPTION 1 | OPTION 2 |
| “Brick by Brick” For Time 1200m run 150 Double Unders 75 Air Squats 800m run 100 Double Unders 50 Air Squats 400m run 50 Double Unders 25 Air Squats 200m run 30 MIN CAP | “Brick by Brick” For Time 1200m run 150 Double Unders 75 Air Squats 800m run 100 Double Unders 50 Air Squats 400m run 50 Double Unders 25 Air Squats 200m run 30 MIN CAP |
POST WOD: 59:00 – 60:00 (1 MINS)
| ACCESSORY | COOLDOWN |
| 1:00 Feet up the wall stretch :30/side standing calf stretch |