| TIMELINE | INTRODUCTION |
| 0:00 – 11:00 General Warm-Up (11 min) 11:00 – 15:00 Specific Warm-Up (4 min) 15:00 – 29:00 Skill/Strength (14 min) 29:00 -32:00 Pre-WOD Break/Prep (3 min) 32:00 – 57:00 WOD (25 min) 57:00 – 60:00 Accessory/Cool Down/Clean up (3 min) | Conditioning intervals are a great way to build our engines. Improved aerobic capacity will not only make longer and sprint-style workouts feel better, but it has tons of health benefits such as decreasing blood pressure and helping to control blood sugar levels, and burning lots of calories, which will be very important for our weight loss. The day will kick off with a combination of running and Turkish get-ups. We’ll focus on this theme throughout June, varying in distance and time domains. From there, we’ll jump into some even more challenging intervals combining running and biking. All intervals should be completed in no more than 3:30, leaving a minimum of :30 of rest. Keep in mind that today’s workout has more than 2.5 miles of running, so for some members, we may need to cut the runs back to 200 or 300m. The skill/strength should help determine if this is necessary. |
| 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! Complete the run and bike at a quick but repeatable pace each round aiming to have as little fall off as possible in time/speed from set one to set six. Scaling the run distance or bike cals as needed to allow athletes at least 20-30 seconds of rest between round | 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. Solid running technique should be practiced pre-WOD! Athletes will earn their rest each round with the goal of consistent repeated efforts each set. | 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. Today’s WOD is a great chance to practice sustained repeated outputs with very short rest periods. Athletes should aim to get 20-30 seconds minimum between each set. |
WARM UP: 00:00 – 15:00 (15 MINS)
| GENERAL | SPECIFIC |
| GENERAL 2 RDS @ Increasing Pace 200m run 10/8 Cal Bike 10 Sit-Ups :20 Downdog Hold w/ alternating calf stretch | Review Turkish Get-Up |
Skill/Strength: 15:00 – 29:00 (14 MINS)
| OPTION 1 | OPTION 2 |
| Every 3 minutes x 4 200m run + 1/1 Turkish Get Up | Every 3 minutes x 4 200m run + 1/1 Turkish Get Up |
PRE-WOD BREAK/PREP: 29:00 – 32:00 (3 MINS)
WOD: 32:00 – 57:00 (25 MINS)
| OPTION 1 | OPTION 2 |
| “Need for Speed” Every 4 minutes x 6 400m run 20/15 Cal Bike | “Remote Need for Speed” Every 4 minutes x 6 400m run 20 Up-Downs |
POST WOD: 57:00 – 60:00 (3 MINS)
| ACCESSORY | COOLDOWN |
| N/A | 1:00 KB Calf Smash/Leg |