Cluster Drills 3

Total CD Time 1 hour. The idea behind this is the songs are grouped in a theme and the drills kind of match the theme.

• OVERVIEW
• SLEEPING/WAKING (9:40)
• 1. Sleeping In / Nevertheless /3:55 Warm up
• 2. Wake Up! Wake Up! / Everyday Sunday / 2:49 Extended warm up
• 3. Wake Up (feat. Toby Morrell) / KJ-52 / 2:57 ramp up!
• RUNNING FROM THE LAW (11 min)
• 4. Renegade / Styx / 4:15
• 5. Smooth Criminal / Michael Jackson / 4:17
• 6. I Fought the Law / Green Day / 2:47
• GOOD CITIZENS (11 minutes) Loop
• 7. Average Girl / Barlow Girl / 3:24
• 8. Goody Two Shoes / Adam Ant /3:29
• 9. Only the Good Die Young / Billy Joel / 3:56
• BREAK: 10. Plead the Fifth / Reliant K / 1:14
• CRAZY (11 minutes)
• 10. Psycho / Puddle of Mudd /3:31
• 11. Let's Go Crazy / Prince & Revolution /4:39
• 12. Crazy Ex-Girlfriend / Miranda Lambert / 3:08
• WILD (13 minutes)
• 13. Born to be Wild / Steppenwolf / 3:33
• 14. Wild Thing '08 / 3:56
• 15. Wild Wild West / The Escape Club / 5:43
• COOL DOWN/STRETCH
• 16. Broken / Amy Lee & Seether / 4:19
• 17. Be without you / Mary J. Bilge / 4:13
• DETAILS
• SLEEPING/WAKING
• 1 & 2 Warm Up: form and stretches. Fast fit, chart, preview workout.
• Then 1/2 turn right for 15 seconds
• 1/2 Turn left and surge 15 seconds
• Repeat a few times then increase to 30 seconds each.
• #3 Wake Up 2:57
• 0-0:30 Add right hard 1/4 to 1/2
• 0:30-1:00 surge for 30 seconds
• 1:00-1:30 Add right again hold 30 seconds.
• 1:30-2:00 surge for 30 seconds.
• 2:00-2:30 Add right and hold 30 seconds.
• 2:30- to end surge
• RUNNING FROM THE LAW: total 11 minutes
• #4 Renegade 4:15
• Stand and climb from 0 to 40 seconds in
• At 40 seconds pick up speed
• Add right every 30 seconds
• At 2:40 sit, hold gear for about 30 seconds. then surge 3:09 to end (about 1 minute)
• #5 Smooth Criminal 4:17
• Verse: double time with manageable gear or more
• Refrain (Annie are you OK) hardest gear at pace
• #6 I Fought the Law 2:47
• KEEP PACE-add resistance every 15 seconds until 1:30--that's 6 times
• Then take resistance off every 15 seconds
• GOOD CITIZENS Total time 11 minutes LOOP
• #7 Average Girl 3:24
• #8 Goody Two Shoes 3:29
• #9Only the Good Die Young 3:56
• LOOP: has two gears-7 and 10
• 1. Stand at "7"
• 2. Stand at "10"
• 3. Sit at "7"
• 4. Sit at "10"
• 30 Seconds each followed by 15 seconds each
• Do that 3x
• That gets you to 9 minutes. Last 2 minutes: 1 minute hardest gear at pace then turn left and speed to end. (Riders choice to sit or stand knowing there is a break)
• #10 Break: Plead the fifth 1:14
• CRAZY: total time 11 minutes
• 11 Psycho 3:31
• Stand and climb, sit on refrain and surge holding gear
• #12 Let's Go Crazy 4:39
• 0-0:40 sit and grind
• :40-1:00 sit, speed up
• 1:00-2:00 60 second interval ON
• 2:00-2:20 20 second rest
• 2:20-2:50 30 seconds ON
• 2:50-3:20 30 seconds off
• 3:20-3:50 30 seconds on
• 3:50-4:39 50 seconds stand and grind to end
• #13 Crazy Ex-girlfriend 3:08 Endurance
• Sit find pace
• Now turn hard right--1/2 to 3/4!
• Hold for song
• WILD CLUSTER 13 minutes
• #14 Born to Be Wild 3:33 Add 2 (+2) 30 seconds. left 1 (-1) 30 seconds. sitting whole song
• #15 Wild Thing '08 3:56 Add 2 30 seconds. left 1 30 standing while song...break if needed
• #16 Wild wild West 5:43 Intervals
• At 30 seconds. start: 30/30 then 60/60 then surge 90 then hard 90 seconds climb to end
• #17/18 cool/stretch

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