GENERAL/SPECIFIC WARM-UP
Activate/Get Hot/Practice
:30 Jump Rope
:10 Hang from Pull-Up Bar
W/ partner
:30 Bike (each)
:30 Kip to Knees Up
:30 Plank Hold (Elbows)
W/ partner
:30 Bike (each)
20 In-Place Lunges (bodyweight)
W/ partner
:30 Bike (each)
Run 200m
(The only partnered movement in the warm-up is on the bike. Athlete complete the rest solo on the command of the coach)
FOCUS: TEAMWORK – “Communication, Honesty, and Realistic Sets
This one’s about working together today, folks!
WORKOUT OF THE DAY
“STILL STANDING”
[COMPETE/TRAIN]
For Time:
200 Double Unders
(Partner hangs from pull-up bar)
20 Calorie Assault/Echo Bike (share the cals)
100 Knees-to-Elbow
(Partner holds a plank on elbows)
40 Calorie Assault/Echo Bike (share the cals)
200m Dumbbell Front Rack Walking Lunge (50/35)
(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)
60 Calorie Assault/Echo Bike (share the cals)
4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)
Score = Time it takes to complete the workout
30:00 Time Cap
[SWEAT]
For Time:
200 Double Unders
(Partner hangs from pull-up bar)
20 Calorie Assault/Echo Bike (share the cals)
100 Knees-to-Elbow
(Partner holds a plank on elbows)
40 Calorie Assault/Echo Bike (share the cals)
200m Dumbbell Front Rack Walking Lunge (50/35)
(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)
60 Calorie Assault/Echo Bike (share the cals)
4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)
POST-WORKOUT
3:00 Recovery/Clean-Up/Scores
Group Stretch
Have 2-3 athletes from the class select stretches.
BEYOND THE 60
[Designed for members wanting a little more – to be completed outside of the 60-minute class]
4 Sets for Quality:
1:00 Sandbag/D-Ball Hold
Max Set of Strict Ring Dips
WORKOUT VARIATIONS
MASK
For Time:
200 Double Unders
(Partner hangs from pull-up bar)
30 Calories Standing Bike
100 Knees-to-Elbow
(Partner holds a plank on elbows)
60 Calories Standing Bike
200m Double Dumbbell Lunge (50/35)
(Partners lunge together. Each partner lunges with one dumbbell)
90 Calories Standing Bike
- Score = Time it takes to complete the workout
- 30:00 Time Cap
AT HOME
For Time:
200 Double Unders
(Partner hangs from pull-up bar)
400m Run (200m Relays)
100 Knees-to-Elbow
(Partner holds a plank on elbows)
800m Run (200m Relays)
200m Double Dumbbell Lunge (50/35)
(Partners lunge together. Each partner lunges with one dumbbell)
1200m Run (200m Relays)
- For the Standing Bike, athletes cannot do more than 15 cals at a time
- Score = Time it takes to complete the workout
- 30:00 Time Cap
Individual:
100 DU
200m Run
50 Sit-ups
400m Run
200m DB Walking Lunge
600m Run
EQUIPMENT-FREE
Individual Version:
100 Line Hops
200m Run
50 Sit-ups
400m Run
200m Walking Lunge
600m Run
