2024-04-25

• Overview: Today we've got a big cardio conditioning interval piece, tied together with a bow of rope climbs at the end. Can we balance our hard efforts on the bike and rower knowing that we've got higher skill gymnastics volume coming up? Breathing to maintain our heart rates while pushing our pace will become key quickly.
• Bike Erg: 5 intervals or less of work. (Less than 14:00 total)
• Row: 5 intervals or less of work. (Less than 14:00 total)
• Rope Climbs: About 2-3 intervals of work.

• Athletes should try to maintain somewhere around 2:00 per 1000/500m pace on their bike and rowing today.
• Intervals are meant to be hard effort but at a pace we can maintain for the duration of each assigned distance.
• The 1:00 of rest between efforts should be used to slow the breathing and heart rate down for the next interval, if this is something we struggle with today is a great day to practice this and find what works best for us. (Big, slow exhales are a great place to start!)
• Completing 1 rope climb every :20-:30 seconds should help us accomplish these climbs efficiently and with a controlled enough pace that we aren't breathing too heavy to continue working.

4000/3600M BIKE

• Reduce Distance
• 10:00 Time Cap (5 Intervals)
• 2000/1800m Row
• 1600/1400m Ski
• 1600m Run
• 1200/1100m Air Run

2000/1800M ROW

• Reduce Distance
• 10:00 Time Cap (5 Intervals)
• 4000/3600m Bike
• 1600/1400m Ski
• 1600m Run
• 1200/1100m Air Run

ROPE CLIMBS

• Reduce Height
• Reduce Reps
• 2 Lay to Stand Climb
• 3 Strict Pull-Ups = 1 Rope
• 4 Alternating Dumbbell Plank Rows = 1 Rope
• 5 Ring Rows = 1 Rope
• 5 Toes To Bar = 1 Rope

1 Round:
:20 Bike Erg
:20 Row
1 Rope Climb