1. Banded 7s – perform 7 reps of each movement
2. 2 Sets:
8/6 Calorie Bike Erg
8 Step Ups
8/6 Calorie Echo Bike
4 Pull Ups
10-15’ Handstand Walk or 2 wall walk
18 Minute EMOM
Minute 1: 15/12 Calorie Bike (OR 150m Run)
Minute 2: 10 Box Jumps (24"/20")
Minute 3: 15/12 Calorie Echo Bike
Minute 4: 3 Muscle Ups/bar MU
Minute 5: 150m Run
Minute 6: 25’ Handstand Walk
Min 1: 12/10 Calorie Bike (OR 150m Run)
Min 2: 10 Box Jumps (20"/16")
Min 3: 12/10 Calorie Echo Bike
Min 4: 3 jumping burpee pull ups
Min 5: 150m Run
Min 6: 30 second Handstand Walk (practice) or hold
SCORE is checkbox for completion
Target time each minute: Sub 45 seconds
Time cap each minute: 55 seconds
STIMULUS and GOALS
How to Pace: GRIND! This is one of those workouts where pace should be a active recovery and just move. Just trying to get a sweet going and knock the rust off on some movements. Goal should be to work for 30-40 seconds and have at least 20 seconds of rest.
How it should Feel: GASSY! A workout like this is no walk in the park. Volume is high with short rest to recover. Make sure everything is comfortable.
WORKOUT STRATEGY & FLOW
Bike/Echo/Run: Pacing is moderately fast but not a max effort. Control your heart rate and try to find a pace early that allows you to finish within the target time.
Box Jumps: Steady pacing, be explosive and land softly on the box. As always, we recommend stepping down and reset to avoid the risk of injury.
Muscle Ups/Handstand Walk: Unbroken! This will be good skill work under duress so scale reps and distance if needed.
8 Back Squat @ 55%
6 Back Squat @ 65%
4 Back Squat @ 75%
2 Back Squat @ 85%