WOD – Tue, May 27
Intent
Warm Up (0:00-10:00) (Checkmark)
General 6:00
1:00 Row
1:00 Bike
3 rounds
*Build intensity each round.
Specific core prep 4:00
2 Rounds:
- 10 cat/cows
- 10 glute bridges
- 10 deadbugs
Core Primer (10:00-20:00) (Checkmark)
9:00 EMOM:
3 rounds through
- Min 1: 40s Hollow Hold
- Min 2: 8 Slow Tuck-Ups + 10s Hold (Tuck Up Progression)
- Min 3: 24 Russian Twists (bodyweight or loaded)
Conditioning (Distance)
RXConditioning (24:00)
“Aerobic Flush” For Distance:
- 6 Rounds (Every 4:00):
- 2:00 Row
- 2:00 Easy Bike Recovery
Intermediate & Baseline:
- Reduce RPE as needed
Finisher & Cool Down (Time)
Max effort plank challenge: How long can you hold a quality plank?! Last athlete standing…
Cool Down:
- 1:00 each side supine twist
- Foam roll quads/glutes/lats
After Murph, we shift to a simple monostructural test of resilience with no squatting or pulling. Let athletes move at a recovery pace while flushing soreness. This is about building aerobic base and showing up, even sore. Scoring today is “math”, which will require adding the sum of meters done during each working interval. (6 scores added together for a total number).