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