2024-09-10

• Overview: Long interval work piece today with a full minute rest between all of the movements. While we have some rest built in, we want to find a sustainable and consistent pace for each movement and maintain it until round 4. Can you save some gas to make a bigger push in the final round?
• Run: About 2:00 of work.
• Burpee Pull-ups: About 2:00 of work. Smooth, consistent pace.
• Bike Erg: About 2:00 of work.
• Score: Time to complete work, including rest. Add 1s per rep not completed if time capped.

• Athletes should be aiming to push the pace a little faster on each of these movements than they may go in a 4 round piece with no rest between the movements. We're meant to be able to recover just enough to maintain a consistent, higher effort pace.
• Choose modifications that will ensure you do not get time capped and can maintain intensity to get the stimulus intended.
• Not too much strategy to this one besides knowing your own strengths and weaknesses. If one movement is not as strong as another, we may choose to use the weaker movement as our pacer and hold higher intensity, faster paces on the other movements to keep our working time per round at about 6:00 total, plus our minutes of rest.

400M RUN

• Reduce Distance
• 2:00 Time Cap
• 500/450m Row
• 400/360m Ski
• 1000/900m Bike
• 25/20 Calorie Assault/Echo
• 2:00 Effort on Air Runner/Treadmill

BURPEE PULL-UP

• Reduce Reps
• Jumping Pull-up From Plate/Box
• Burpee to Target
• Burpee Only
• Jumping Pull-up Only
• Burpees + Ring Rows

1000/900 METER BIKE

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

1 Round:
100m Run
:10 Rest
3 Burpee Pull-ups
:10 Rest
250/225m Bike Erg

* Complete at a 100% effort pace, goal is to get the heart rate up in preparation for the intervals