Warmup:

200M Jog

High Knees 30’ and back

Butt Kickers 30’ and back

Spider-Man Lunge 30’

Inchworm 30’

Side Shuffle 30’ and back

:30 row (arms and hips only)

:30 Row (legs only)

:30 row (whole body)

S/S/S:

1K Row Time Trial

With a 10 Min running clock, establish a 1000M Row

(will see a re-test at the end of this cycle). 

Finish before the 10 min, take the rest of the 10 Min as rest. 

Video courtesy of Training Tall.

Besides our strength pieces, we are also going to start incorporating some cardio benchmarks each cycle to see how the cycle’s training is helping us in more than just getting stronger.  This cycle, we’ll look at the 1K Row. We will see this again in the first week of Jan.

At the end of 10 min, go directly into…

WOD:

In 7 Min, complete:

40/29 Cal Echo Bike

Max Cal Ski Erg in remaining time

Rest 3 min, then…

In 7 Min complete:

40/29 Cal Ski Erg

Max Cal Echo Bike in remaining time

Video courtesy of The Ready State.  Again, the advice here is for the Assault Bike, but applies to the Echo Bike as well.

Would suggest keeping your cadence on the Echo bike around a 60-65 the whole time to get through pretty fast on the initial cals. On the ski erg, get as much force pulling down on the handles as possible to get the fly wheel going.

Cool Down:

Banded Hamstring Stretch – 1 Min per side

Single Leg Forward Fold – 1 min per side