2024-03-25

• Barbell should come from a rack.
• Athletes should complete 1 set of max strict presses to technical failure.
• "To Technical Failure" means that when your cycle speed slows, your form starts to break down, or you hit a sticky rep, we'll end there.
• Athletes should aim to complete 4-8 reps at 85%.
• Score: Loading. Log reps into your notes.

• Sub Dumbbells
• Remove Unbroken Rule

:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Overhead Hold
5 Empty Barbell Strict Presses

*Build to 85% in sets of 1-2 reps at a time.
*Rest at least 2 minutes after final warm-up set before attempting your max set.

• Overview: Working for 15 minutes straight through while trying to accumulate calories means that we'll need to find a pace just under threshold that allows us to move fast and consistent. Can you find the sweet spot in round 1, so that you don't come out the gate TOO fast on our two movement buy in each round?
• Double Unders: :30 or less.
• Kettlebell Swings: Unbroken in :30 or less. End range of motion is fully stacked with kettlebell in the overhead position.
• Calorie Bike Erg: :30 or more of work each round. Screen will stay on and accumulate reps throughout.
• Score: Total reps across all 10 rounds.

• Athletes should aim to stay unbroken on the rope as well as the kettlebell swings in order to maintain efficiency getting back to their bike.
• Kettlebell weight should be challenging but not be a cause for breaking up your sets.

DOUBLE UNDERS

• Reduce Reps
• 45 Single Unders
• 30 Plate Hops
• 30 Reps of Singles & Doubles (Mix of Both)
• :20 On Any Machine

KETTLEBELL SWINGS

• Reduce Loading
• Reduce Reps
• Single Dumbbell Hang Power Snatches
• Empty Barbell Hang Power Snatches
• Russian Kettlebell Swings

CALORIE BIKE ERG

• Row/Ski/Air Run/Echo/Assault

On a 1:00 Clock:
15 Double Unders
5 Kettlebell Swings
Max Calorie Bike Erg