2024-06-01

• Barbell should come from a rack.
• To Technical Failure means that we are only working so long as our form and technique are still intact. Once things start to break down or our final rep gets slow and grindy, we will end our set there.
• Athletes should build to 80%+10# from our previous attempt.
• Score: Load used for max rep set. Log reps completed in your workout notes section.

• Sub Dumbbells/Kettlebells
• Sub Back Squat
• Reduce Loading

:30 Bottom Of Air Squat Hold
10 Air Squats
:30 Empty Barbell Elbow Rotations
:30 Empty Barbell Bottom of Front Squat Hold
10 Empty Barbell Front Squats

6 Front Squats @ A Light Weight

4 Front Squats @ A Moderate Weight

Build To 80%+10# in sets of 2-3 reps.
Rest 2:00 before attempting max rep set.

• Overview: Wallballs and bike erg have an opportunity today to be a great challenge for us to learn how we work best once we're under fatigue and volume. Big leg volume with a spiked heart rate and breathing means we should approach this one with a plan already in mind that we can alter on the fly once we're in the thick of it today.
• Wallballs: We should have a weight that we can hang onto for 20+ reps when we are fresh. Goal should be 15+ reps per round.
• Bike Erg: Today may be a good day to keep the damper on the lower side and give those pushing muscles a little break by moving our legs a little faster on the bike with less resistance.
• Score: Total reps accumulated across all rounds.

• Athletes can approach this one a couple of different ways, knowing that you are meant to be accumulating reps across the duration of the clock, we will want to pick the one that is going to be the easiest for us to hold onto or settle into.
• If we are unsure how this will start to impact us after 4-5 rounds, starting with a rep goal in mind for each movement is one of these options, allowing us to have some go at the end to push it in the last couple of rounds.
• Others may prefer the opposite approach, where we come out hot with some big numbers while we are fresh, and then settle into a rep/set plan that will let us confidently continue to work under fatigue in the later rounds.

WALLBALLS

• Reduce Reps/Loading/Target
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• 30 Air Squats

BIKE ERG

• Sub Row/Ski/Assault/Echo/Air Run

[TEAMS OF 2]:
On the Minute x 14 [7 Rounds]:
Minute 1: 20 Wallballs 20 / 14 lb
Minute 2: Max Bike Erg Calories

* Partners Start On Separate Stations
* Score Total Bike Calories
* Subtract Any Uncompleted Wallball Reps From Final Calories

1 Round:
8 Wallballs
:30 Bike Erg @ Hard Effort