ONWD-2025-003

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…

Try to learn from last session. If you feel like you could have lasted more than 15 minutes, increase the starting pace. If you didn’t last more than 8 minutes, decrease the starting pace.

Work:

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

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

• Bike Calories
• Walking Lunge (total)

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