Workout – Wednesday, June 22

0:00 – 14:00 General Warm-Up (14 min)
14:00 – 29:00 Skill/Strength (15 min)
29:00 -32:00  Pre-WOD Break/Prep (3 min)
32:00 – 54:00 WOD (22 min)
54:00 – 60:00 Accessory/Cool Down/Clean up (6 min)
“Stitches” will push athletes physically and mentally to hang on and fight through the discomfort. In the first few rounds, athletes should be finishing in ~:40-:45 seconds or less, but managing fatigue, controlling breathing, and scaling, if necessary, will become crucial in the later rounds to keep this from becoming an AMRAP. Make sure that even in the later rounds, no one is working over the :50 second mark. Use the strength/skill portion to work through some seated box jumps and fire up the posterior chain with some heavy kettlebell swings. Encourage all athletes to swing a heavier bell than they are used to in this portion, even if they have to break up the 10 reps.
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!

Find a pace in warmup that allows the athlete to get the work done on the bike with some time to spare before transitioning to the box jumps. 

Box jumps can be scaled to step ups as needed based on skill.
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.

GF athletes can aim to go hard on the bike and earn themselves a quick rest before moving to the box jumps! 

Box jumps should be done at a smooth consistent pace making sure to open up the hips on top before coming back down.
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.

IS can treat the bike as an 8/10 effort and aim to be as consistent with power output as possible through the entire workout. 

Box jumps should be done at a smooth consistent pace making sure to open up the hips on top before coming back down.

WARM UP: 00:00 – 14:00 (14 MINS)

2:00 EZ Pace Bike
10 Bootstrapper Squats
10 Air Squats
10 Alt. Step-Ups
10 Jump Squats
2:00 Bike @ Moderate Pace

Skill/Strength: 14:00 – 29:00 (15 MINS)

5 Seated Box Jumps
10 Russian KB Swings
8 Weighted Jump Squat (Very Light Weight)
10 Russian KB Swings

PRE-WOD BREAK/PREP: 29:00 – 32:00 (3 MINS)

WOD: 32:00 – 54:00 (22 MINS)

Minute 1: 15/12 Cal Bike
Minute 2: 15 Box Jumps (24/20)
“Remote Stitches”
Minute 1: 12 Up-Down DL
Minute 2: 15 Tuck Jumps

POST WOD: 54:00 – 60:00 (6 MINS)

N/a1:00/side Couch Stretch
1:00/side KB Calf Smash

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