Macro – Extended Conditioning Emphasis – Week 6 of 12

Micro – Carry Emphasis – Week 2 of 4

WOD:

1) 0:00 – 10:00 – Class Review and Stretch:

  • Review Structure and Flow of Concept Cardio Class (3-4 minutes)

  • Stretch

    • 1 minute/side Banded Lat/Tri/Rack Stretch

    • 1 minute/side Pigeon Stretch

    • 1 minute Pancake Stretch

Concept Cardio class is designed to get you on all 4 machines and work on building more of aerobic/monostructural capacity. If you’re looking to run we encourage you to do so and and opt out of one of the two bikes for a run if you plan to run.

2a) 10:00 – 20:00 – 1 Set on Each Machine:

2 minutes Easy-to-Modearate

30 seconds Rest/Transition

Doesn’t matter which machine you start on, just try and maintain the same flow/rotation through the class.

2b) 20:00 – 42:00 – 1 Set on Each Machine:

1 minute Easy

1 minute Moderate

1 minute Hard

1 minute Front Plank Hold

30 seconds Rest

Maintain same rotation/order as above.

2c) 44:00 – 60:00 – 16 sets of :40 ON/:20 OFF:

Hard efforts. Rotate machines every set.


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE