2024-07-09

• Overview: Today's piece can be a little bit deceiving on paper, it seems pretty straight forward and we get to choose how we attack it. But remember, these movements all interfere with each other and they can all drive your heart rate and breathing sky high if you aren't paying attention!
• Calorie Bike Erg: We should be able to should somewhere around a 800+ cal/hr pace on the bike erg to keep the total reps today.
• Wallballs: Weight should be something you can hold 10+ reps at.
• Burpees: We should be able to maintain a consistent moving pace throughout working sets however you decide to break them up.
• Score: Total time to complete work. Add 1s per rep not completed if time capped.

• Athletes are aiming to choose a strategy that allows them to move throughout this piece today. We may be moving at sustainable paces, but we're moving.
• Today is an opportunity to test how well you know your working paces and how long you can sustain them. Choose a strategy that works for you, and it may not necessarily be what someone else has chosen to do.
• Smaller sets with smaller rest may work best for some while bigger sets with slightly longer transitions may work better for others, regardless of the plan we choose we should be aiming for consistent movement and transitions.
• Some possible options for breaking include (but are not limited to):

3 Rounds:
33 Calorie Bike
33 Wallballs
33 Burpees

9 Rounds:
11 Calorie Bike
11 Wallballs
11 Burpees

33 Calorie Bike
6 Rounds:
9 Wallballs
9 Burpees
33 Calorie Bike
5 Rounds:
9 Wallballs
9 Burpees
33 Calorie Bike

11 Rounds:
9 Calorie Bike
9 Wallballs
9 Burpees

CALORIE BIKE

• Reduce Reps
• 99 Calorie Row
• 89 Calorie Ski
• Calorie Echo
• Calorie Assault

WALLBALLS

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

BURPEES

• Reduce Reps
• 99 Calories On Any Machine
• Push-Ups
• No Push-up Burpees

1 Round:
4 Calorie Bike Erg
4 Wallballs
4 Burpees