• Teaching Temporary & Class Overview
At this time’s session is all about cardio management and energy output, with “Solely Diesel” difficult athletes to handle repeatable depth throughout operating, biking, and rowing. We’ll begin with a three-round prep move rotating by means of run, bike, or row choices, paired with mobility and calf activation to prime motion high quality and assist sturdiness by means of influence. The conditioning piece options three units of three:00 AMRAPs—athletes will run 400m then transition right into a max-calorie effort on both the bike or rower. Emphasize managed, sustainable operating paces to depart sufficient within the tank for a tough push on the machines, particularly within the remaining minute of every set. Transitions matter—cue urgency getting onto the machine and encourage athletes to construct into their output versus redlining early. We’ll wrap the day with an escalating core AMRAP that reinforces midline resilience underneath fatigue.
metcon: “Solely Diesel”
In 3 minutes, for max reps of:
Run, 400 m
Max reps in remaining time Air Bike Energy
Relaxation 1:30
— then —
In 3 minutes, for max reps of:
Run, 400 m
Max reps in remaining time Row Energy
Relaxation 1:30
— then —
In 3 minutes, for max reps of:
Run, 400 m
Max reps in remaining time Air Bike Energy
Relaxation 1:30
— then —
In 3 minutes, for max reps of:
Run, 400 m
Max reps in remaining time Row Energy
Relaxation 1:30
— then —
In 3 minutes, for max reps of:
Run, 400 m
Max reps in remaining time Air Bike Energy
Relaxation 1:30
— then —
In 3 minutes, for max reps of:
Run, 400 m
Max reps in remaining time Row Energy
Equipment:
2 Hole Holds, 1 sec
4 Hole Rocks
4 V-ups
4 Tuck-ups
4 Hole Holds, 1 sec
6 Hole Rocks
6 V-ups
6 Tuck-ups
6 Hole Holds, 1 sec …
Proceed including 2 reps every spherical to every motion till time expires.
