Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5:30PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\

WOD

3 Rounds For Time [30 Minute Cap]:
1,600 Meter Assault Bike
80 Double Unders
400 Meter Run
20 Russian Kettlebell Swings 53/70
10 Kettlebell Box Step Overs 20/24

GENERAL WARM-UP

3 Rounds

30 Seconds Bike (Increasing Intensity)
30 Seconds Single Unders
30 Seconds Down Dog
30 Seconds Alternating Reverse Lunges

MOBILITY

Drop Ankle Stretch: 30 Seconds Each Side

Pigeon Pose on Box: 45 Seconds Each Side

 

DESCRIPTION

  • This beefy 3-round workout includes a little bit of everything: cardio, gymnastics, and weightlifting
  • The intended time range for this workout is between 24-30 minutes (8-10 minute rounds)
  • Let’s put a hard time cap of 30 minutes on this workout to keep things on track
  • With a longer workout today, we’re going to prioritize warming up and teaching the heavier kettlebell movements

DOUBLE UNDERS

  • If you have 80+ unbroken double unders when fresh, let’s complete this station as written
  • If you’re not there yet, choose a variation or rep number that you can complete in 1:30 or less

RUSSIAN KETTLEBELL SWINGS

  • Russian Kettlebell Swings finish with the arms parallel to the ground
  • Looking to choose a slightly heavier weight that can be completed within 2 sets each round (10-10)

KETTLEBELL BOX STEP-OVERS

  • The kettlebell can be held wherever is most comfortable for the step overs (hang, goblet, shoulder…)
  • The most important thing on this movement is weight selection and box height
  • Choose a weight and height that allows you to clear this station with good technique and without putting the bell down
  • You do not have to stand to full extension on top of the box
  • You can complete these laterally or facing the box
  • Alternate which leg steps up on every rep (5 per side)

 

STRATEGY + WOD

ASSAULT BIKE & RUN

  • With meters on the bike, the exponential payoff for power output isn’t quite there like it is when we’re completing calories
  • Instead, we can treat the bike similar to how we would the run
  • On both of these stations, let’s move at a steady pace that allows you to perform the following movement in as few sets as possible
  • Assault Bike to Big Sets of Double Unders
  • Run to Big Sets of Russian Kettlebell Swings

DOUBLE UNDERS

  • With a steady pace on the bike before, let’s aim for big sets of double unders
  • Consider the following options:
  • 1 Set: 80
  • 2 Sets: 50-30 or 40-40
  • 3 Sets: 40-20-20
  • 4 Sets: 20-20-20-20
  • 5 Sets: 20-20-15-15-10
  • 6 Sets: 15-15-15-15-10-10

KETTLEBELL MOVEMENTS

  • While it can be fairly taxing, let’s also aim to complete the kettlebell movements in as few sets as possible
  • What this does is gets us back and moving on the bike as soon as possible
  • Even if the first 30-45 seconds of biking are slower because of this, it provides significant time to start accumulating meters
  • The overall workout strategy can be summed up as:
  • Steady on the run and bike
  • As few sets as possible on the rope and kettlebell

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

  • Calves
  • Lower Back
  • Glutes
  • Forearms

WORKOUT VARIATIONS

HOME GYM

3 Rounds For Time:
80 Double Unders
400 Meter Run
20 Single Dumbbell Russian Swings 35/50 M25/40
100′ Single Dumbbell Walking Lunge  35/50 M25/40

MODIFICATIONS

1,600 METER ASSAULT BIKE

  • 1,600 Meter Bike Erg or Echo Bike (or 40/30 Calories)
  • 60/45 Calorie Schwinn Bike
  • 800 Meter Row
  • 800 Meter Ski Erg

80 DOUBLE UNDERS

  • Reduce Reps
  • 90 Seconds of Practice
  • 120 Single Unders (1.5x)
  • Double Taps (80)
  • Line Hops (120)
  • Over-and-Back Hops Over Dumbbells (40)

400 METER RUN

  • 500 Meter Row
  • 1,000 Meter Bike Erg
  • 400 Meter Ski Erg
  • 25/18 Calorie Assault or Echo Bike
  • 40/28 Calorie Schwinn Bike
  • 300 Meter Trueform or Air Runner
  • 30 Shuttle Runs [10 Meters]

20 RUSSIAN KETTLEBELL SWINGS

  • Single Arm Dumbbell Russian Swings

10 KETTLEBELL BOX STEP-OVERS

  • 100′ Single Dumbbell Walking Lunge