WOD – Wed, Sep 16
Intent
Warm Up (Checkmark)
General Warm Up (5-12)
2 rounds:
1:00 Bike (:20 easy, :10 hard)
10 Single Leg Glute Bridge (each side)
10-10-10 Banded Complex
banded complex:
Specific Warm Up (12-20)
Landmine/Banded Good Morning:
10 Landmine Russian Twist (light, get a feel for movement)
5 Tempo Banded Good Morning (:03 lower each rep)
10 Landmine Russian Twist (workout load)
5 Banded Good Morning (normal)
Conditioning (Calories)
RX / Intermediate / Baseline (23-32)
“3:00 max bike cals (echo / Assault)”
:20 at race pace / :20 rest x 5
3:00 rest
3:00 max cals bike
Accessory (Checkmark)
(37-52)
3 rounds for quality
20 standing landmine Russian twist
1:00 easy bike
20 banded good morning
1:00 easy bike
Cool Down (Checkmark)
(55-60)
1:00 Couch Stretch (each leg)
:30-1:00 Pancake
Today we add another benchmark to this training cycle with a 3:00 bike test focused on sustained power output. While three minutes may not sound long, this effort should feel more like a sprint than a traditional conditioning piece. The challenge is finding the right balance. If you pace too conservatively, you’ll finish feeling like you had more to give. If you come out too hard, you’ll burn out well before the halfway point.
Use the :20 practice intervals to find a pace you think you can hold for the full 3:00. Pay attention to your cadence, breathing, and effort so you have a clear plan when it’s time for the test. As we continue developing these bike intervals alongside our thruster progression, you’ll build both your power output and overall conditioning throughout the cycle.
The accessory work is designed to flush the legs and core after the bike test. The 1:00 bike efforts during the accessory portion should be very easy, serving strictly as active recovery while you complete the remaining movements.