2024-11-14

• Today we are looking for equal time on the bike and the rest of the movements. The bike itself should take around 5 minutes, meaning the sit-ups/hand release push-ups/and carry should also take about 5 minutes.
• Bike: The goal is 5:00 or less.
• Sit Ups: 2:00
• Hand Release Push Ups: 2:00, focus on quality reps here.
• Farmers Carry: 1:00, aim for unbroken.
• Score Time

• For the hand release push-ups, consider completing small sets with short rest in between. This can allow you to move steadily through all three rounds, rather than reaching failure.
• Focus on rolling the shoulders back and down in the farmers carry. We want to have proper posture as we carry today.

70/60 CALORIE BIKE ERG

• 5:00 Time Cap
• 55/45 Calorie Ski
• 70/60 Calorie Row
• 55/45 Calorie Echo Bike
• 900m Run
• 5:00 Moderate Effort on Treadmill/Runner*

SIT-UPS

• Reduce Reps
• Hollow Rocks
• Tuck Crunches

HAND-RELEASE PUSH-UPS

• Reduce Reps
• Regular Push-Ups
• Box Push-Ups (Hands Elevated)
• Dumbbell Bench Press
• Dumbbell Floor Press

FARMER’S CARRY

• Reduce Loading
• Reduce Distance
• Kettlebell Farmer’s Carry
• Suitcase Hold
• Shuttle Runs

7 Calorie Bike
5 Sit Ups
3 Hand Release Push Ups
50m Farmers Carry