2024-05-07

• Overview: While Cement Mixer is not a workout we consider a benchmark workout, it is one that we do repeat, so we want to be tracking our score each time it comes around. This familiar friend is spicy because the intervals are not very long given the amount of work we have to complete each time. Rest is earned by hard effort every single round. How well do you know your capacity for running and toes to bar under the hypothetical gun?
• Runs: 2:00 or less.
• Toes to Bar: Ideally unbroken sets to start, up to 2 sets once we are in the thick of it.
• Score: Slowest round.

• Athletes that are confident in their ability to hold a sprint pace on the runs through all 7 rounds and maintain big unbroken sets of toes to bar while breathing heavy, should really push it from the get go.
• If we are less confident in our ability to hold a hard run pace throughout, we should aim to maintain a hard but sustainable pace here, while making sure we have a plan for our toes to bar and sticking with it from round 1 to keep our fall off through the last round minimal if any at all.

400M RUN

• Reduce Distance
• 2:00 Time Cap
• 500/450m Row
• 325/300m Ski
• 1000/900m Bike
• 300m Air Run

TOES TO BAR

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

1 Round:
200m Run
6 Toes to Bar