2024-03-21

• Overview: An ascending ladder today of a second explosive hip movement means we should approach the first 3 rounds with a little caution so that we can maintain a similar and consistent pace even when arriving at the larger sets of box jumps in the later rounds.
• Bike Erg: 2:00 or less.
• Russian Kettlebell Swings: 1-2 sets.
• Box Jumps: Full extension of hip and knees on top of the box.
• Score: Time to complete work.

• Athletes should remember that even 3 rounds in, you have not hit the half way point of the Box Jump reps, find a consistent pace from the start that allows you to catch your breath but continue to chip away.
• Make sure to over jump your first box jump because that explosive hip opening is going to be fatigued from the kettlebell swing each time you arrive at the box.
• Bike will most likely be at a lower damper and higher RPM pace that lets your legs recover some before getting back to the kettlebell.

CALORIE BIKE

• Reduce Reps
• 2:00 Time Cap
• 30/24 Calorie Row
• 25/20 Calorie Ski
• 400m Run
• 300m Air Run

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Sub Eye Level Dumbbell Swing

BOX JUMPS

• Reduce Reps
• Reduce Box Height
• Box Step-Ups
• 15-30-45-60-75 Squat Jumps
• Reverse Lunges

1 Round:
8/6 Calorie Bike Erg
10 Russian Kettlebell Swings
5 Box Jumps