| TIMELINE | INTRODUCTION |
| 0:00 – 17:00 General Warm-Up (17 min) 17:00 -20:00 Pre-WOD Break/Prep (3 min) 20:00 – 51:00 WOD (31 min) 51:00 – 60:00 Accessory/Cool Down/Clean up (9 min) | Hopefully, most got after some variation of Murph yesterday; if you did, be sure to treat today as active recovery and flush out everything that’s sore. If you were traveling or took the long weekend off, treat this like a grunt work conditioning piece that will really tax the lungs if you push properly! Feel free to sub in a static hold in for the minute rest to up the ante. After the workout, go through some flow stretching, focusing on loosening up the lats and chest that are likely going to be feeling the volume from yesterday. |
| 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! Today’s WOD can serve as some great active recovery after yesterday’s Murph reps! For those who did Murph, today is all about getting in some good full range of motion movement at low to moderate intensity. If an athlete skipped Murph yesterday they can definitely be encouraged to crank up the intensity a bit by putting in moderate to high intensity efforts on the bike and row with the goal of repeating a similar workload for 10 rounds. | 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. If an athlete skipped Murph yesterday they can definitely be encouraged to crank up the intensity a bit by putting in moderate to high intensity efforts on the bike and row with the goal of repeating a similar workload for 10 rounds. For those who did Murph, today is all about getting in some good full range of motion movement at low to moderate intensity. | 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. If an athlete skipped Murph yesterday they can definitely be encouraged to crank up the intensity a bit by putting in moderate to high intensity efforts on the bike and row with the goal of repeating a similar workload for 10 rounds. For those who did Murph, today is all about getting in some good full range of motion movement at low to moderate intensity. |
WARM UP: 00:00 – 17:00 (17 MINS)
| GENERAL | SPECIFIC |
| AMRAP X 10 8 Cal Bike 10 Groiners 8 Cal Row 10 PVC Pass Throughs 10 PVC Around the Worlds | N/A |
PRE-WOD BREAK/PREP: 17:00 – 20:00 (3 MINS)
WOD: 20:00 – 51:00 (31 MINS)
| OPTION 1 | OPTION 2 |
| EMOM X 30 Minute 1: :50 Row Minute 2: 50 Bike Minute 3: Walking Rest | EMOM X 30 Minute 1: :50 Up-Downs Minute 2: :50 Jumping Jacks Minute 3: Walking Rest |
POST WOD: 51:00 – 60:00 (9 MINS)
| ACCESSORY | COOLDOWN |
| N/A | 1:00 Banded Lat Stretch/Side 1:00 Scorpion Stretch/Side 1:00 Couch Stretch/Side 1:00 Pigeon Pose/Side |