ONWD-2025-001

Overview:

• Monthly Focus: General Physical Preparedness (GPP)
• Objective: Cultivate understanding of pace and movement limitations.

Movement Library: YouTube Playlist

Intention:

We’re starting with some mild aerobic stimulus and short mobility work. Emphasize quality with the CARs. For the work segment, try to replicate the starting pace of the bike warm up. This may take you a long time, it may not. The emphasis is on quality and knowing yourself, not necessarily a competitive output.

Warm Up:

Assault / Echo Bike x 10 minutes:

• Start at an easy pace.
• Only breathe through your nose.
• Every minute, increase the cadence by 2 RPM.
  • i.e. 50 RPM, 52, 54, 56, etc…

If you “gas out”, restart the progression at a lower pace than where you initially began. You do not need to exceed 10 minutes total.

Work:

• Shoulder CARS, 2 x 3
• Hip CARs, 2 x 3

Then, not for time: 10-20-30-20-10:

• Bike Calories
• Burpee

Flow: 10 bike calories, 10 burpees, 20 bike calories, 20 burpees, etc.