For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Time Cap: 32:00
Score = Time
Box: 24/20in
Bike Alternative: 1000/900m Bike Erg, 32/24 Calorie Assault Bike
Goal: 5:45-7:00 per set (27:00-32:00)
Stimulus: Aerobic Repeatability
RPE: 6/10
Primary Objective: Hold a comfortably hard, sustainable pace across all four sets without letting the effort drift into a high-intensity piece.
Secondary Objective: Use the 1:00 rest to reset breathing and keep each set looking and feeling the same.
Level 2:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Level 1:
For Time
4 Sets:
18/13 Calorie Echo Bike
4 Burpee Box Step-Overs
15 AbMat Sit-Ups
4 Burpee Box Step-Overs
200m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 800/700m Bike Erg, 20/14 Calorie Assault Bike
Masters 55+:
For Time
4 Sets:
24/18 Calorie Echo Bike
5 Burpee Box Step-Overs
15 AbMat Sit-Ups
5 Burpee Box Step-Overs
400m Run
Rest 1:00 b/t sets
Box: 20in
Bike Alternative: 900/800m Bike Erg, 27/22 Calorie Assault Bike
Competitor:
For Time
4 Sets:
30/22 Calorie Echo Bike
8 Burpee Box Jump Overs
20 GHD Sit-Ups
8 Burpee Box Jump Overs
400m Run
Rest 1:00 b/t sets
Box: 24/20in
Hotel Gym / Travel:
For Time
4 Sets:
32/26 Calorie Machine
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs or Burpee Bench Jump Overs
400m Run
Rest 1:00 b/t sets
Dumbbell (if subbing sit-ups for weighted): 1 x 25/15lb (12/7kg)
Bad Weather Option:
For Time
4 Sets:
30/22 Calorie Echo Bike
5 Burpee Box Jump Overs
20 AbMat Sit-Ups
5 Burpee Box Jump Overs
16 Shuttle Runs or 500/450m Row
Rest 1:00 b/t sets
Big Class Notes:
Start athletes on a 2:00 delay to free up bikes and boxes or start half the class on the run and finish each set with the Bike. If you need 3 groups, the delayed waterfall start is the best approach to the day.
For Quality:
2 Sets:
:20/:20 Copenhagen Plank
10 Wall Press Dead-Bugs
Intent: Restore positions, work on bracing and full body mobility work.
For Quality:
4 Sets:
10/10 Single Leg GHD Hip Extension
:15/:15 Side Star Plank
1:00 Glute Bridge Hold
General Warm-Up
2:00 Cardio Choice (Bike Ideally)
–
:30 Standing Forward Fold
8/8 Quadruped Hip Fire Hydrants
10/10 Standing Supported Leg Swings (Front / Back)
8/8 Samson Stretch Pulses
8 Dead-Bugs (Slow and Controlled)
–
2 Sets (Priming the Legs and Midline for Repeat Offender):
10 Box Step-Ups @ Workout Box Height
:20 Hollow Hold
10 Alternating Knee to Chest Pulls
10m High Knees, building speed