WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP: Easy Calories Ski/Bike/Row

One continuous piece today. Slowly build your intensity through to get ready for the rest of the piece. As always, if you’re in the gym 4-6 days/week, this is a great day to work at more of an Active Recovery pace.

1b) 5:00 – 15:00 – Every 1:00 x 10 sets:

Station 1 – 15/10 Calories Ski/Bike/Row

Station 2 – 5/side Lateral Negative Box Step Downs

Today’s piece has prescribed calories for your machine work. What we want you to do is scale appropriately so that the Calories in Part B are moderately tough, and by the end of the workout, Part E, the Calories should be very difficult to complete.

1c) 15:00 – 25:00 – Every 1:00 x 10 sets:

Station 1 -17/12 Calories Ski/Bike/Row

Station 2 – 10/side Side Plank Hold + Leg Lift

1d) 25:00 – 35:00 – Every 1:00 x 10 sets:

Station 1 – 19/14 Calories Ski/Bike/Row

Station 2 – 10 Prone Swimmers

1e) 35:00 – 45:00 – Every 1:00 x 10 sets:

Station 1 – 21/16 Calories Ski/Bike/Row

Station 2 – 10 Ball Slams

Focus on being as explosive as possible with the Ball Slams.

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