Skill
6 rounds:
1 minute of calories on the bike or rower
20 seconds of rest
1 minute plank
20 seconds of rest

Use the skill work to get some supplemental conditioning before the workout; do your best to hold a consistent and reasonable pace on the machine across all 6 rounds, keeping in mind that you need to save energy for 10 minutes of deadlifts and burpees afterward. Record calorie total.

Workout of the Day
AMRAP in 10 minutes:
3-6-9-12-15-18-21…etc
Deadlift
Lateral burpee

Your deadlift weight should be light enough that you’re able to make it through the round of 9-12 unbroken. Don’t sacrifice good positioning in favor of going quicker. At 10 minutes, this workout is shorter than most, but is absolutely not a sprint, so pace it wisely. If this is too high-impact of a way to start your week, check out the metcon option below.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 5×1:30 on/0:30 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!