• Teaching Transient & Class Overview
“Go, Canine. Go!” is a fast-paced dash interval exercise combining burpee pace with max calorie bike output. After mobility to open the thoracic backbone, hips, and shoulders, athletes will transfer by means of activation and bike prep earlier than priming with push, pull, and core positions. Energy work targets an higher physique push with bench press 5s at 80% throughout 4 units. The conditioning piece is 5 1:00 intervals of burpees straight into max-calorie bike, with 1:00 relaxation between rounds. The secret’s aggressive burpee pace—10 reps in below :30—leaving maximal time for onerous bike efforts. The quick relaxation prevents full restoration, so consistency throughout units is the true check. Coaches ought to push athletes to dash with management, holding calorie outputs inside 2–3 energy of their greatest spherical.
energy: bench press
Each 3:00 x 4 Units
5 Reps @ 80% of 1RM
metcon: “Go, Canine. Go!”
For Energy:
5 Units
1:00 AMRAP
10 Burpees
– Max Calorie Bike
1:00 Relaxation
Equipment:
3-4 Units
10-12 Ring Push-Ups
10-12 Glute Bridge Dumbbell Pull-Overs
