WOD
Thursday 01.28.2021
POSTED ON January 27, 2021
Thursday | 01.28.2021
Movement Prep/Activation and Increasing Heart Rate
3 sets
1:00 Jump Rope
20 sec Assault Bike (workout pace)
– Rest 30 secs between sets –
Accessory:
4 Sets
10 Single Arm DB Bench Press
10/10 Standing Alt. Bicep Curls
8 Glute Ham Raises or 8/8 Single Leg Glute Bridge
Workout Prep
* Give partners time to set up and practice transition on and off the bike
Workout: Brandy
* Target time: 14-16 minutes
* Time cap: 20 minutes
Teams of 2 (1:1 Work:Rest)
43/34-34/27-26/20-17/13-9/7
Calorie Assault Bike
* The Scaling aim is for athletes to have similar rest and increasing outputs.
* Scaling option 1 (Masters 45+)
Teams of 2 (1:1)
37/31-31/24-20/15-14/10-7/5
Calorie Assault Bike
* Scaling option 2
Teams of 2 (1:1)
50/40-40/32-30/24-20/15-10/8
Calorie Row
* Limited Equipment Option
Use any Ergs available with same calorie count.
Running Option:
600-500-400-300-200 Meters
* Large Class Option
No change for large class options
