2024-02-22

• Overview: Mostly monostructural piece today with some midline mania mixed in for good measure. The name of the game today is sustainable pace across all movements and a big effort to wrap it all up on the bike at the end. Can you pace the first 3 sets of movements to keep the intensity high but still have some gas in the tank at the end? Let's find out!

Bike Erg: 5:00 or less.

Run: 5:00 or less.

AbMat Sit-ups: 3:00 or less.

• Score: Total time to complete work.

• Athletes should aim to take about the same amount of time on their 1st and 2nd bike, as well as their 1st and 2nd runs. This means playing it smart early when you feel fresh and pushing that pace once we're breathing heavy.
• Sit-ups should be where you find a steady and consistent pace that allows you to catch your breathe a bit between your runs and bikes.

2,000/1,800 METER BIKE

• Reduce Distance
• 4:30 Time Cap
• 60/54 Cal Assault or Echo Bike
• 1000/900m Row
• 800/720m Ski
• 800m Run
• 600m Air Run

800M RUN

• Reduce Distance
• 4:30 Time Cap
• 60/54 Cal Assault or Echo Bike
• 1000/900m Row
• 800/720m Ski
• 2000/1,800m Bike
• 600m Air Run

SIT-UPS

• Reduce Reps
• Hollow Rocks

1 Round:
350/300m Bike Erg
10 Sit-ups
200m Run
5 Sit-ups