A. Practice Rounds
## 1 Round
4 Calorie Row / Bike
4 Burpee Box Jumps
4 Shuttle RunsScoring: Not Scored
B. 4-Wheel Drive
5 Rounds:
AMRAP 4:
21/15 Calorie Row / Bike
15 Burpee Box Jumps (24/20)
Max 15 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes BetweenScoring: Not Scored
* "4-Wheel Drive" is a repeat workout last completed on 3.5.19
* In this high intensity interval piece, you'll work for 4 minutes and then rest for 4 minutes
* With a lot of rest built in, we're looking to bring the heat when it's time to work
* Rounds begin on the 0:00 – 8:00 – 16:00 – 24:00 – 30:00
* Once you finish the bike and burpee box jumps, you'll complete as many 10 meter shuttle runs as you can in the time remaining
* Record total shuttle runs for each round, as your score is lowest number of the 5 rounds
## BURPEE BOX JUMPS
* You can jump or step out of the burpee, but must jump up to the box
* Make sure to stand to full extension on top of the box before jumping or stepping back down
## 10 METER SHUTTLE RUNS
* Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone
* We want at least 1 minute for the shuttle runs, so reduce the volume or cap the bike and burpee box jumps at 3 minutes for each round
## ASSAULT BIKE
* See further down the page for Assault Bike subs
## DAILY VIDEO
[Click Here](https://youtu.be/OmvThRdv774)
# WOD BRIEF + GROUP WARMUP (0:00 – 8:00)
## 60 Seconds
Easy Shuttle Runs
Lateral Box Step Overs
## 40 Seconds
Moderate Shuttle Runs
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
## 30 Seconds
Faster Shuttle Runs
Box Facing Step-ups
# TEACHING (8:00 – 15:00)
## SHUTTLE RUNS
### Efficient Path
On all of our movements today, let's aim to take the most efficient path possible. On the shuttle runs, this means keeping our turns tight and fast. When we take a loopy route, we end up running a further distance in the long run. If we average 20 shuttle runs per round and move just 1 extra meter per shuttle, we've run an additional 100 meters that doesn't count towards our score. Imagine a straight line on the floor that you have to follow for the whole workout.
### Movement Prep
6-10 Shuttle Runs
### Movement Subs
* Max Calorie Row or Ski
* Max Distance Air Runner or Trueform
## BIKE
### Efficient Path
Efficiency on the bike means keeping all our body parts between the pedals. When the knees, elbows, shoulders, or head move outside the width of the pedals, we're unable to drive as effectively with the upper or lower body. Imagine walls on either side of the pedals that you have to operate within.
### Movement Prep
20 Seconds Fast Bike
### Movement Subs
* Equal Calorie Bike Erg, Echo Bike, or Row
* 30/21 Calorie Schwinn Bike
## BURPEE BOX JUMPS
### Efficient Path
Efficiency on the burpee box jumps is as simple as taking the least number of steps needed to complete the movement. We can do this in a few ways:
1. Burpee with the head close to the box
2. Jump with the feet close to the box
3. Step far enough off the box to re-establish a good head position
***See the Daily Video for a Visual of the Burpee Box Jump***
### Movement Prep
5 Burpees
5 Box Jumps (Lower Height)
5 Burpee Box Jumps (Workout Height)
# PRACTICE ROUND (15:00 – 20:00)
## 1 Round
4 Calorie Assault Bike
4 Burpee Box Jumps
4 Shuttle Runs
# STRATEGY + WOD (20:00 – 60:00)
## GENERAL
* With the score being the lowest shuttle run total of the 5 rounds, we're aiming for intelligent intensity
* The goal is to stay within a 2-3 shuttle run range for each round
* Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
* Here are examples of two hypothetical scoring situations:
* **Athlete 1:** 20-18-16-14-12
* **Athlete 2:** 17-16-16-15-16
* Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12
* Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15
* While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score
* Aim for the consistency and intensity of athlete 2 over the unsustainability of athlelte 1