ONWD-2025-009

Intention:

In this program we’re introducing the “development” difficulty which is usually “hard”, in the sense that we’re not “cultivating” an answer to a question, but developing our limit. A good general margin for endurance development is “go until you want to quit, then a little more, then go back.” In general, you should feel like you would be able to double the length of the effort and repeat the session again in the same week.

Warm Up:

• Incline Walk or Light Ruck x 5 minutes (easy)
• 5 x 30 seconds each:
  • Jump Rope
  • Box Jump

Work:

• 10-20-30-40-50 each:
  • Bike Calories
  • Treadmill Calories / Jog 10m
• Easy walk x 5 minutes.

Flow: To standardize a “calorie” of work output we can use a cardio machine, or certain standardized movements like 1 x burpee, or jog 10m. In this case that looks like bike 10 calories, jog 100m, bike 20 calories, jog 200m, etc…