GENERAL WARM-UP
Today, we will blend the General & Specific Warm-Up.
SPECIFIC WARM-UP
FOCUS: ”3 MACHINE TIPS – “1. Set-Up / 2. The First 10 Seconds / 3. Optimal Cadence
Mono-structural days can sometimes be viewed as an “easier” teaching/coaching day, when in fact, they are some of the most challenging. This is because we are fixed into a machine that doesn’t really allow for a high level of risk, and therefore can “get away” with not being on our game. That been said, the best coaches not only bring a lot of value to these classes, they also seek to optimize mechanics, consistency, and ultimately intensity…which leads us to results. For today, we will focus on three elements: 1) The Set-Up, 2) The First :10, 3) Optimal cadence. These four areas can really help guide our athletes to higher performances, and build awareness surrounding the magic behind mono-structural movements.
Teaching – The 4 Machine Tips (10:00)
Tip #1 – Set-Up
1:00 Row —> Foot pad & seat
100m Jog
1:00 Bike —> Handle and seat same height
1:00 Stretch – Active Spiderman
Tip #2 – The First :10
:45 Row —> Sprint start + 5 hard pulls
100m Run (moderate)
:45 Bike —> Standing up, pedal hard
:45 Stretch – Knuckle Drags
Tip #3 – Optimal Cadence
:30 Row —> Athlete dependent
100m Run (Faster)
:30 Bike —> Males 70-80 RPM, Females 55-70 RPM
:30 Stretch – Leg Swings
WORKOUT OF THE DAY
“WILD CARD”
[ALL TRACKS]
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Assault Bike
200 Meter Run
- Score = Log the time for all 3 rounds. The score is the sum total of all three rounds.
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Stretch
1:00 Pike Stretch
1:00 Couch Stretch (each side)
1:00 Standing Quad Stretch (:30 each)
Optional After Bash
2:00 Handstand Hold (or DB Overhead Hold)
Purpose: Stabilizing overhead. Assess for a fully locked-out arm. If the arm bends, rest.
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
On the 2:00 x 3 Sets:
Max Strict Handstand Push-Ups
Directly into…
On the 2:00 x 3 Sets:
Max Strict Ring Push-Ups
On both movements, athletes are allowed a single attempt. It is allowed to rest at the *top of each position (handstand and top of push up, respectively), but not at the bottom. Track all six scores, with the sum total being our score for the part.
WORKOUT VARIATIONS
AT HOME
On the 10:00 x 3 Rounds:
1 Mile Run
EQUIPMENT-FREE
On the 10:00 x 3 Rounds:
1 Mile Run
