2024-08-29

• Overview: Great combination of stimuli in today's piece with both task priority AND intervals. While we want to accomplish all of our work during our working minute, we also want to maintain a hard and consistent effort on the bike throughout the clock. How well do you balance the two styles?
• Bike Erg: About 1:00 or less of work, aiming to give yourself 1:00 of time to work on the movement portion of each interval.
• Strict Pull-ups: Must complete at least 10 reps each working minute to finish within 5 intervals.
• Push-ups: Must complete at least 20 reps during each working minute to finish within 5 intervals.
• Sit-ups: Must complete at least 30 reps during each working minute to finish within 5 intervals.
• Score: Rounds plus reps completed.

• Athletes that are very confident in their ability to complete the movement work within the clock should be aiming to push the bike pace and maintain consistent sets throughout each interval.
• We may choose to approach this piece in 3 parts with a goal of getting as many reps as we can of each movement in 5 intervals and then move on to the next movement. If we choose this approach, we should still be able to maintain 5+/10+/20+ reps of pull-ups/push-ups/sit-ups each interval, or scale the movement to get more volume.

STRICT PULL-UPS

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

PUSH-UPS

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

SIT-UPS

• Reduce Reps
• Hollow Rocks

500M BIKE

• Reduce Distance
• 1:00 Time Cap
• 250/225m Row
• 200/180m Ski
• 200m Run
• 12/10 Calorie Assault/Echo
• 1:00 Effort on Air Runner/Treadmill

200m Bike Erg Moderate
1 Strict Pull-up
2 Push-ups
3 Sit-ups

100m Bike Erg Sprint
1 Strict Pull-up
2 Push-ups
3 Sit-ups