WOD
Monday 01.11.2021
POSTED ON January 10, 2021
Monday | 01.11.2021
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy bike
5 Single DB Front Squats (each side)
5 Single DB Shoulder to Overhead (each side)
5 Deadbugs (each side)
5 Single Leg Glute Bridge (each side)
**2. Workout Prep**
3 sets
20 sec Assault Bike (increse pace each set)
4 DB Thrusters
Workout: The Mandalorian
* Target time each set: 5-6 minutes
* Time cap each set: 7 minutes
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (2×35/25)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (2×50/35)
15/12 Cal. Assault Bike
6 Dumbbell Thrusters (2×70/50)
* The Scaling aim is for athletes to maintain unbroken sets of dumbbells and keep intensity high on the Assault Bike.
* Scaling option 1 (Masters 45+)
4 sets (new set every 10 min)
12/10 Cal. Assault Bike
12 Dumbbell Thrusters (25/15)
12/10 Cal. Assault Bike
9 Dumbbell Thrusters (35/25)
12/10 Cal. Assault Bike
6 Dumbbell Thrusters (50/35)
* Scaling option 2
4 sets (new set every 10 min)
12/10 Cal. Assault Bike
7 Dumbbell Thrusters (25/15)
12/10 Cal. Assault Bike
5 Dumbbell Thrusters (35/25)
12/10 Cal. Assault Bike
3 Dumbbell Thrusters (50/35)
* Limited Equipment Option/ Large Class Option
Have athletes partner up and go 1:1 with a 5 min time cap. This will help keep athletes moving fast and making sure they scale accordingly to keep intensity.
OR
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (2×35/25)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (2×35/25)
15/12 Cal. Assault Bike
12 Dumbbell Thrusters (2×35/25)
OR
4 sets (new set every 10 min)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (2×50/35)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (2×50/35)
15/12 Cal. Assault Bike
9 Dumbbell Thrusters (2×50/35)
Accessory:
Accumulate 3-5 minutes of dead hang from pull up bar
