2024-09-05

• Overview: We've got a grippy lung burner on the agenda today, so our first impression should be how to do damage control for our forearms and grip from the start. The time under tension will add up quickly if we are not coming in with a plan.
• Farmers Carry: About 2:30 or less of work, with this weight, strategic, short breaks for grip are fine, but we should not be forced to put the dumbbells down.
• Double Unders: Less than 1:00 of work in 1-2 sets.
• Calorie Bike: About 2:00 of work.
• Toes to Bar: 1-3 sets completed in 1:00 or less.
• Score: Time to complete all work.

• Athletes should come into this with a plan to keep their grip for as long as possible. This may mean taking intentional breaks early on so that we can keep our grip throughout the duration of this piece.
• While we are on the bike, we can try to give our arms a little bit of a break by alternating between our hands and forearms. This time should also be used to slow down our breath rate and prepare us to get back to our toes to bar smoothly.

DOUBLE UNDERS

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

30/24 CALORIE BIKE

• Reduce Distance
• 2:00 Time Cap
• 30/24 Calorie Row
• 25/20 Calorie Ski
• 400m Run
• 2:00 Effort on Air Runner/Treadmill
• 25/20 Calorie Assault/Echo Bike

TOES TO BAR

• Reduce Reps
• Kipping Toes To As High As Possible
• Kipping Knees To Chest
• Sit-Ups/Hollow Rocks
• V-Ups/Alternating V-Ups

FARMERS CARRY

• Reduce Loading
• Reduce Distance
• Sub Kettlebells
• 2:00 Suitcase Hold
• 400m Run

1 Round:
50m Farmers Carry
15 Double Unders
5/4 Calorie Bike Erg
5 Toes to Bar

* Goal is higher than workout intensity here to get heart rate up