2024-10-15

• Overview: We've got a repeat benchmark workout today. Each round should be completed in less than 3:00 to make it under the time cap, but competitive athletes should aim for rounds less than 2:00.
• Toes to Bar: Should be completed in less than 1:00 and in 1-2 sets each round.
• Burpees: Should be completed in less than 1:00.
• Run: Should be completed in less than 0:45.
• Score: Total Time

• Our main goal here is to hold on for big sets on the toes to bar.
• Pace the burpees and the run in a way that will allow you to go big on the toes to bar.

TOES TO BAR

• Reduce Reps
• V-Ups
• Toes To As High As Possible
• Knees To Chest
• Hanging Knee Raises
• GHD Sit-Ups
• Sit-Ups

BURPEES

• Reduce Reps
• 0:00 Time Cap
• 12/10 Calories On Any Machine
• Push-Ups
• No Push-Up Burpee
• 2x Mountain Climbers
• 20 Air Squats
• Box Jumps
• Shuttle Runs

100M RUN

• Reduce Distance
• Time Cap
• 125m Row
• 80m Ski
• 200m Bike
• 75m Air Run

2 Rounds:
3 Toes to Bar
3 Burpees
50 Meter Run