WOD – Tue, Sep 30

STRENGTH
Hip Thrusts (Weight)

3 x 15, building

GOALS + GUIDANCE: Focus on control and full range of motion, pausing briefly at the top of each rep to squeeze the glutes. Start with a moderate weight and build each set (no bouncing or arching your lower back). The goal is to feel a strong glute contraction and keep the reps smooth and unbroken.

CONDITIONING
“Annie Bikes” (Time)

15-12-9-6-3 Calorie Bike
50-40-30-20-10
Double Unders
Sit Ups

MAx: 12-9-6-6-3 cals, 15-12-9-6-3 attempts

MVx: 9-6-6-3-3 cals, 75-60-45-30-15 singles, 25-20-15-10-5 sit ups

GOALS + GUIDANCE: Start every round with a FAST bike! Complete the first two rounds of calories in :60 or less, the middle round in :45 or less and the last two rounds in :30 or less. After the bike, your legs will feel HEAVY! Give them a good shake out before you start the double unders. Then, move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target 10 minutes (12 min cap)