2024-01-06

• Overview: Intervals with equal rest to work means we should be pushing the pace during our work time. Barbell and Toe to Bar work should both be completed in as few sets as possible to be able to complete at least 1 full round each interval.
• Bike: Completed in 1:00.
• Toes to bar and front squats should be completed in no more than 3 sets each round.
• Athletes should be able to complete at least one full round of each within each 5 minute window.
• Score: Rounds plus reps for each interval.

• Athletes should try to minimize transition time between movements and sets to complete at least 1 full round.
• Athletes should choose weights and modifications to allow bigger sets with barbell and minimize rest time.
• Maximize rest between intervals by slowing breathing and heart rate as able to allow for hard efforts during work time.

BIKE

• Reduce Calories
• 1:00 Time Cap
• 21/15 Calorie Row
• 200mSki
• 200m Run
• 150m Air Run

TOES TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

FRONT SQUATS

• Reduce Loading
• Reduce Reps
• Sub Dumbbells
• Sub Barbell
• 30/25/20 Air Squats

3 Calorie Bike
3 Toes To Bar
3 Front Squats @ weight 1

3 Calorie Bike
3 Toes To Bar
3 Front Squats @ weight 2

3 Calorie Bike
3 Toes To Bar
3 Front Squats @ weight 3