A. Practice Rounds
## 1 Round
*With Lighter Kettlebell:*
10 Russian Kettlebell Swings
25' Walking Lunge
5 Calorie Row/Bike or 2 Round Shuttle Runs
## 1 Round
*With Workout Kettlebell:*
5 Russian Kettlebell Swings
25' Walking Lunge
5 Calorie Row/Bike or 2 Shuttle RunsScoring: Not Scored
B. Moscow Mule
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50' Walking Lunge
15 Cal Row/ 12 Cal Bike / 200m RunScoring: Not Scored
* Athletes will work through the 3 listed movements for time and rest for the remainder of the 4-minute window
* Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00
* Record the time it takes for each round
* The final score is the slowest of the 6 rounds
* To preserve rest, and therefore intensity, these rounds should take no longer than 3 minutes to complete
## RUSSIAN KETTLEBELL SWINGS
* The Russian Kettlebell Swing finishes with arms parallel to the ground
* Choose a heavier weight here that allows athletes to complete the 15 reps in 1 set
## WALKING LUNGE
* Movement Standards:
* Back Knee Touches the Ground
* The Lower Body Reaches Full Extension Between Steps
* Hands Remain Off the Body
## ASSAULT BIKE
* If you’re short on Bikes, stagger heats by 2 minutes
* If unable to Assault Bike, complete one of the following:
* Equal Calorie Echo Bike or Bike Erg
* 21/15 Calorie Row or Schwinn Bike
* 200 Meter Run
* 20 x 10 Meter Shuttle Runs
## DAILY VIDEO
[Click Here](https://youtu.be/20hCN1XmuCA)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 1 Minute
Easy Bike
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Single Arm Farmers Carry (30 Seconds Each Side)
## 40 Seconds
Moderate Bike
Inchworm to Push-up [Video](https://youtu.be/Et0WRT6Q3sA)
Single Arm Front Rack Carry (20 Seconds Each Side)
## 30 Seconds
Faster Bike
Alternating Reverse Lunges
Single Arm Overhead Carry (15 Seconds Each Side)
*Performed with 1 Light Kettlebell*
# MOBILITY (12:00 – 15:00)
## Couch Stretch: 90 Seconds Each Side
[Video](https://www.youtube.com/watch?v=Lv-w40pllco)
# TEACHING (15:00 – 23:00)
## BIKE
### Unbalanced
Each interval finishes with a strong effort on the bike. In a slower paced workout, our weight might be a little more balanced between the seat and the pedals. Since we’re looking to get a lot of power into the machine, we want to be unbalanced. We can get more weight behind each revolution if most of the bodyweight is leaned forward into the pedals and the handles. Athletes don’t need to stand up and sprint necessarily, but taking some of the weight out of the seat can be beneficial in boosting power output.
### Movement Prep
2 Sets:
10 Seconds Fast
20 Seconds Easy
## WALKING LUNGE
### Balance
The walking lunge is a movement that trains muscular strength and stamina, but it also challenges balance and coordination. Three things that will help out balance are:
1. **Walk on Train Tracks:** Step the feet just around shoulder width instead of walking on a tight rope
2. **Hands:** Putting the hands on the hips makes balance easier, but for athletes who want more of a challenge, keeping the hands off the body further works the core muscles
3. **Pause at the Top:** Stepping immediately through to the next lunge is more challenging than taking a quick pause for composure before switching legs
### Movement Prep
30 Seconds Alternating Reverse Lunges in Place
50’ Walking Lunge
### Movement Subs
20 Alternating Reverse Lunges
## RUSSIAN KETTLEBELL SWINGS
### Balance
Something we can play around with today is using a counterbalance to help keep our positioning on point. As the kettlebell is moving back down from its highest position, the weight is going to want to pull us forward. If we bring our shoulders forward with the weight, we are more likely to shift the weight towards the toes and lose balance. We can neutralize this by leaning the shoulders back slightly as the weight is dropping in front of the body. ***See More on this in the Daily Video***
### Movement Prep
*With Lighter Kettlebell:*
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
# PRACTICE ROUNDS (23:00 – 30:00)
## 1 Round
*With Lighter Kettlebell:*
10 Russian Kettlebell Swings
25' Walking Lunge
5 Calorie Bike
## 1 Round
*With Workout Kettlebell:*
5 Russian Kettlebell Swings
25' Walking Lunge
5 Calorie Bike
# STRATEGY + WOD (30:00 – 60:00)
## GENERAL
* With rest built in and 3 simple movements, let’s bring the intensity for these 6 intervals
* This is a great opportunity to turn the brain off and purely focus on effort
* When the score is the slowest interval, we often talk about making sure that we stay consistent across each set
* Today, if the same level of effort is there each round, the scores will take care of themselves
* Shoot for unbroken Russian Kettlebell Swings, a fast Walking Lunge, and a strong effort on the Bike to finish out each rounds
* During the rest periods, athletes can write up their scores, focus on finding a rhythm to their breathing, and lightly walk around to help the legs recover for the next round