“Back In The Saddle"
5 Rounds:
1:30 Bike Erg (Moderate)
0:30 Bike Erg (Easy)
5 Rounds:
1:00 Bike Erg (Moderate-Hard)
1:00 Bike Erg (Easy)
5 Rounds:
0:30 Bike Erg (Hard)
1:30 Bike Erg (Easy)
"Sunday Runday"
Beginner: 2.5 Mile
Intermediate: 3 Miles
Age Group
13-15 & 55+ | Same as class
N/A
As the "work" time decreases, look to increase your pace on the bike erg. Athletes can also choose a different machine if they prefer. No score on this, just for completion.
Score: Completion
Intended Intensity: RPE 6-7
Fitness Attribute Improved: VO2 Max
Posture and Alignment:
Check that athletes maintain a neutral spine and proper posture while riding. The back should be straight, and the shoulders should be relaxed.
Ensure proper alignment of the hips, knees, and ankles during the pedal stroke.
Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.
Bike Erg
Sub Row, Echo Bike, Ski, Runner
Athletes will not be able to share bikes today due to workout flow. Therefore, if your class is large, sub out a different machine for the bike erg. Or have athletes choose what monostructural movement they want to do.
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 19 minutes)
Bike Specific Prep
N/A
(19 - 25 minutes)
Practice Round
Break
Workout adjustments if needed
(25 - 55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Durability
For Quality:
100 Meter Farmers Carry (Heavy)
200 Meter Farmers Carry (Moderate)
400 Meter Farmers Carry (Light)
Every Break: 8 Dumbbell Push-ups
Mindset
Pablo Picasso
"He can who thinks he can, and he can't who thinks he can't. This is an inexorable, indisputable law."
Belief in your ability is the key to success; self-doubt can be your greatest obstacle.
