1. Movement Prep/Activation
10:00 AMRAP
30-second Air Bike or C2 Bike
(10-seconds easy, 10-seconds moderate, 10-seconds hard)
10 Cat Cows
30-second Row
(10-seconds easy, 10-seconds moderate, 10-seconds hard)
10 Dead Bugs
2. Workout Prep
1 set:
5/4 Calorie Standing C2 Bike or Air Bike (at workout pace)
5/4 Calorie Row (at workout pace)
Freedom (RX’d)
7:00 AMRAP
50/40 Calorie Standing C2 Bike or Air Bike
Max Calorie Row in the remaining time
-rest 4:00-
7:00 AMRAP
50/40 Calorie Row
Max Calorie Standing C2 Bike or Air Bike in the remaining time
Independence
7:00 AMRAP
40/32 Calorie Standing C2 Bike or Air Bike
Max Calorie Row in Remaining Time
-rest 4:00-
7:00 AMRAP
40/32 Calorie Row
Max Calorie Standing C2 Bike or Air Bike in Remaining Time
Liberty
7:00 AMRAP
30/24 Calorie Standing C2 Bike or Air Bike
Max Calorie Row
-rest 4:00-
7:00 AMRAP
30/24 Calorie Row
Max Calorie Standing C2 Bike. or Air Bike in Remaining Time
- Target number of Calories each set: 50/40+ Calories
- Minimum number of Calories before scaling: 40/32 Calories
3-4 Rounds at moderate weight (RPE 7)
10 Weighted Hip Thrusts
-rest 30 seconds-
10 GHD Hip Raises OR 20 Supermans
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
15x Bootstrappers
2x 10 Foam Roll Up Wall
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
GHD Hip Raise/Extension
Weighted Hip Thrusts
Supermans