2024-07-25

• Overview: We've got a killer arm pump piece with some cardio to spike that heart rate and breathing between sets. Pacing from round 1 will be key to maintaining our efforts throughout. We can move smoothly and intentionally on this one, while not taking the full time on the clock today.
• Strict Pull-ups: Less than :45 of work. While these don't need to be unbroken today, they need to be in quick small sets. Think QUALITY!
• Dumbbell Floor Press: Unbroken sets and less than :45 of work.
• Bike: 1:00 on the bike, adjust as needed to accomplish this.
• Score: Time to complete work. Add 1s per rep if time capped.

• Athletes should be looking at this and thinking about their pull-up plan right away. Small sets and small rest will beat going unbroken for 3 rounds and burning out to singles.
• The floor press should progressively start to feel more difficult as the workout moves forward. If we are already struggling in the warm-up or in the first 3 rounds, we've gone too heavy. Goal is to stay unbroken across our workout.
• If we are super confident in holding a 900+ pace on the bike consistently we should aim to keep this just under a minute or right at the minute mark. Athletes less confident on the bike should try to pace it as needed from round 1 to allow them to minimize their rest between movements as fatigue increases.
• Strict pull-ups are not a huge lung burner, but they do play a role in your fatigue moving into the floor press as the workout progresses. We should adjust these to either remain unbroken or get these done in up to two sets.

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-Ups
• Ring Rows
• Alternating Dumbbell Plank Rows

DUMBBELL FLOOR PRESS

• Reduce Loading
• Reduce Reps
• Sub Kettlebells
• Sub Barbell Floor Press
• Sub Push-Ups

CALORIE BIKE

• Reduce Reps
• 1:00 Time Cap
• 15/12 Calorie Row
• 12/10 Calorie Ski
• 12/10 Calorie Echo/Assault Bike
• 200m Run
• 1:00 Effort on Air Runner/Treadmill

:15 Scap Retractions
:15 Push-ups
:30 Bike Erg

1 Round:
2 Strict Pull-ups
6 Dumbbell Floor Press
6 Calorie Bike Erg