wodify-daily
Thursday

CFM2 – M2-60

WOD Demo Video:
https://player.vimeo.com/video/400629530?app_id=122963

WOD Explanation & Scaling:

**HIGHLIGHTS**
*Athlete Goal* → We are looking for big sets on the lunges and unbroken on the mountain climbers. Try to hold or pick up the pace on the bike.

*Coach Focus* → get the hips and glutes loose and warm so athletes can get moving when the workout starts!

*Total Time* → 7 Min Warm-Up // 5 Min Movement Review // 15 Min Workout

**INTRO**
Those hip flexors and glutes are going to take a big hit on this one! We have descending reps of 40, 30, 20, 10 with jumping lunges, calories on the bike and mountain climbers. A lot of body weight and a lot of reps, 100 total. Make sure your more deconditioned athletes are scaling back so they can keep moving and take less breaks. This is going to be a moderate to hard effort throughout fast athletes should try to finish sub 13:00 with most athletes getting into the 13-14 minute range.

We want to see the lunges done in big sets throughout the workout and the mountain climbers to hold unbroken reps. Athletes should try to hold about 10-12 calories a minute. The bike athletes can hold the same pace or build up the pace each round as the reps decrease. They can hold a moderate-hard pace the whole time or build up from a moderate pace and work up to a really hard pace. The last round is only 10 reps so athletes should go for broke here and sprint through it!

**STIMULUS**
Cardio and bodyweight in this workout today with higher volume and moderate duration. We are going to break down each piece of this today to give athletes goals to hit as they are moving through this workout.

Lunges — The round of 40 we want to see athletes complete in 2-3 sets. The round of 30 should be finished in 1-2 sets. Try to go unbroken on the round of 10-20

Bike — We are looking for athletes to hold about 10-12 calories a minute. If they are going to build up in pace have them start with a moderate to moderate-har

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

10 Groiners

10 Reverse Lunges

10 Forward Lunges

1 ROUND

1:00 BIKE

20 Mountain Climbers

10/10 Split Squats

10 Alt Cossack Squats

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Cal. Bike

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

40-30-20-10

Alt. Jumping Lunges

Backpack Floor Press

Mountain Climbers*

*Opposite knee to opposite elbow

(Score is Time)

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