Warm-Up
Coach’s choice
WOD prep
Prep the WOD
WOD
Disco Inferno
Teams of 3 to 5. Thirty 1 minute rounds max calorie row.(30 minutes) Every minute the team must complete 10 burpees. Divide out the burpees between the team however you like. Someone must always be rowing during the 30 minutes.
* Every row should be a max effort.
*Your score is your total calories rowed by the team in 30 minutes. Switch the row out on the minute.
450+ cals goal for the guys. AVG 15 cals per minute
375+ cals goal for the guy/girl team. AVG 12. 5 cals per minute
315 + cals goal for the girls. AVG 10.5 cals per minute
Post WOD:
Foam roll for 5 minutes.
Endurance & Stamina:
Death by 2 Calories bike:
- 2 calories the 1st minute.
- 4 calories the 2nd minute
- 6 calories the 3rd minute.
*continue increasing by 2 calories every minute until failure.
Lots of fun sweating with the “Crips” Michelle and Ilana. I tried the Roxanne burpees and didn’t feel great on my arm…so switched to abmats.
Wod: 511 calories total. I did three rounds on the rower and then switched to the bike for my last 7 segments. Ilana and Michelle stayed on the rower and did burpees and I did abmats.
324 total cals on the rower. 187 total cals on the bike.
Disco Inferno for team 52:3:4 (Tracey, Jackie and Linda): 286 cals
We were the only all female team – just saying. It would have been better if we had 4 or 5 – there wasn’t much rest so 30 minutes felt like a L.O.N.G. time. It sounded more fun than it was 🙂 But it’s always fun at 5:30am. I will be happy not to see burpees in a workout for a few weeks. Hint, hint. And now every time I hear the song Roxanne I’m going to think I need to hit the deck.
Disco Inferno “Kion’s Angels” (Heather, Deb, Kion): 455 Cals
Fun workout – this coming from someone who does not mind burpees. Even the row was good knowing you went all out for the minute. We had a routine of Row-Rest-Burpees and that seemed to work well. Doing the 10 burpees still left enough time to catch your breath before getting on the rower. Great working with Heather and Kion! “Roxanne” was a perfect warm up – what’s another 20+ burpees?! Thanks Hanna!!