2024-09-26

• Overview: Dive into this high-intensity interval challenge designed to push your upper body strength and cardio limits. Over three distinct phases, each consisting of six rounds on a 1:30 timer, you’ll start with 5 strict pull-ups, then max out calorie efforts on the Bike Erg. After your first rest, increase the intensity with 7 pull-ups per round, followed again by max calorie biking. Rest once more before tackling the final set of 6 rounds featuring 9 toes to bar and finishing each with a burst of calorie burning on the bike. This structured format focuses on escalating upper body demands while consistently challenging your cardio capabilities. Use the rest periods wisely to recover and prepare for the next set, ensuring you maintain strong form and high energy throughout each sprint.​
• Strict Pull-ups: 1-2 sets and completed in :40 or less.
• Pull-ups: Unbroken sets, completed in :40 or less.
• Toes to Bar: 1-2 sets and completed in :40 or less.
• Score: Total calories accumulated.

• Athletes should approach this bike as a consistency piece across the first 3-4 intervals, if we come out too hot on the bike early on, it's going to be a lot harder to maintain that effort throughout.

STRICT PULL-UPS

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

PULL-UPS

• Reduce Reps
• Banded
• Strict
• Ring Rows
• Alternating Dumbbell Plank Rows

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

BIKE ERG

• Sub Row/Ski/Assault/Echo/Air Runner/Treadmill

1 Rounds:
2 Strict Pull-ups
:20 Bike Erg @ Hard Effort
4 Pull-ups
:20 Bike Erg @ Hard Effort
4 Toes to Bar

* Spike the heart rate, fast transitions