2024-08-01

• Overview: Big bodyweight and monostructural conditioning piece today, where the goal should be consistency across our rounds up until round 5, where we want to have some gas left to make a final push to the end. Picking where you're going to push and where you are going to pace yourself will be key.
• Double Unders: :40 or less.
• Sit-ups: Less than 1:30 of work today, smooth steady pace throughout each set.
• Push-ups: Up to 5 sets here today, we're aiming to hit sets and rest that don't slow us down too much.
• Bike Erg: 2:15 or less.
• Score: Time to complete work. Add 1s per rep not completed if time capped.

• Athletes should be paying attention to their breathing and trying to find places to recover it throughout their work. If we can keep our breathing in check, we will be able to push ourselves toward the end to keep pace or speed up.
• Sit-ups are a great place to move steadily and practice slowing our breathing down to allow us to keep moving.
• Push-ups will be the biggest stopping point in this workout, if we can go in with a sustainable plan and stick to it from the start it should let us chip through these sets without getting slowed down as much.

DOUBLE UNDERS

• Reduce Reps
• 60 Single Unders
• Plate Hops
• 40 Reps of Singles & Doubles (Mix of Both)
• 120 Meters on Ski Erg
• :30 Effort On Any Machine

SIT-UPS

• Reduce Reps
• Hollow Rocks

PUSH-UPS

• Reduce Reps
• Hand Release Push-Ups
• Box Push-Ups
• Dumbbell Bench Press

1000/900M BIKE

• Reduce Distance
• 2:00 Time Cap
• 500/450m Row
• 400/360m Ski
• 400m Run
• 2:00 Moderate Pace On Treadmill/Runner
• 25/20 Calorie Echo/Assault

1 Round:
10 Double Unders
10 Sit-ups
5 push-ups
250/225m Bike Erg