ONWD-2025-005

Overview:

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

Movement Library: YouTube Playlist

Intention:

Similar to other odd numbered sessions this month, we’re keeping the aerobic base, but exploring different movement patterns (joint focus) in each session.

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
• Kettlebell (KB) Swing

Error conservatively with the KB load; 25% bodyweight is a good starting point. There’s no shame in being wrong and needing to switch loads midway through. However, the intention is to “guess” right from the beginning.