Warm up
8:00 minutes, For Quality
40 seconds Cardio Choice
10 Alternating Samson Lunge
8/8 Suitcase Kettlebell Deadlifts
20/20 second Single Leg Glute Bridge Hold

wod

Every 10:00 minutes, 4 Sets
40/30 Calorie Echo Bike
20 Single Dumbbell Box Step-Overs 24/20” , 50/35lb, (22.5/16kg)
400/350m Ski or Row
200ft Dual Kettlebell Farmers Carry 70/53lb

Today’s focus is all about consistency and enduring through a solid 40-minute workout. We’ve been building up to this by incorporating longer segments in our previous 40-minute EMOM sessions. But today’s challenge is a bit different. Instead of those quick bursts of intensity, we’re shifting gears. Athletes will need to maintain a steady and consistent pace throughout this entire 40-minute EMOM.
It’s all about staying in the zone, nailing those correct breathing patterns, and keeping a rock-steady rhythm. We’re throwing a couple of options your way – with the ideal option being the ski erg for the day, but the rower also being a great option.
Now, to keep things running smoothly, we’ve got a plan. We can either start in a waterfall setup, giving everyone their space and ensuring the workout flows seamlessly. Or, we can stagger the start times by 3 minutes to accommodate multiple groups, ensuring nobody overlaps on the machines or has to wait to use the dumbbells and kettlebells.

Time Domain: 7:00-9:00 minutes / Sets
Time Cap: 9:00 / Set CAP YOURSELF AT 9 MINUTES EACH SET SO YOU GET A REST AND ADJUST THE NEXT ROUND
Primary Objective: Finish each set in under 8:30 minutes
Secondary Objective: Complete each set within the goal time domain