Warm-up
Coach’s choice
WOD prep
Prep the movements at a pace that is about 80 to 85% of your max speed.
30 seconds max burpees
rest 30 seconds
30 seconds max cal bike
rest 30 seconds
30 seconds max sit-ups
If you can hit the numbers as prescibed below perform it as prescribed.
*Adjust reps as needed using the test above.
WOD
Dawn Patrol
EMOM 30
min 0-1 12 Burpees
min 1-2 18/12 cal bike
min 2-3 20 ab-mat sit-ups
Repeat this rotation for the 30 minutes.
*You should be shooting to complete the 3 movements in 30 to 45 seconds with 15 to 30 seconds to transition.
*Scale reps as needed to maintain the intensity.
Option 2:
EMOM 30
0-1 10 Burpees
1-2 15/10 cal bike
2-3 14 ab-mat sit-ups
Repeat this rotation for the 30 minutes.
Option 3:
EMOM 21
0-1 8 Burpees
1-2 12/8 cal bike
2-3 12 ab-mat sit-ups
Repeat this rotation for the 21 minutes.
*You should be shooting to complete the 3 movements in 30 to 45 seconds with 15 to 30 seconds to transition.
*Scale reps as needed to maintain the intensity
Post WOD
Foam roll IT bands 2 minutes per side.
Sheesh. That one got hard quickly! Metcon workouts are tough for me… My scale:
10 burpees/ 12 cals/ 16 abmats
At round 6, I was happy to decrease to 10 cals on the bike. When John realized it, he let me know that the next 4 rounds would be 12! I stuck with it, but I can promise there would have been a lot of swearing if I had had any energy to devote to it! Thanks John for the push!
Way to stick with! 12 cals on that bike all day long!
Reps: 12-12-20 (RX)
That was a good one!
12/18/20 rx
Mental grind 🤤