2024-11-21

• Overview: Today we are looking for bite-sized chunks of non-bike movements that allow us to complete unbroken sets throughout the 10 rounds. The bike should only take about one minute to complete. Our rounds have to be done in 3:00 to complete under the time cap, though we should target a pace that allows us to complete rounds in closer to 2:30.
• Bike: 1:00 or less.
• Double Unders: 0:30 or less, unbroken sets.
• Toes to Bar: Unbroken sets.
• Score: Time to complete work.

• Movments/reps should allow you to move smoothly unbroken for the whole 10 rounds. The goal is to rest as minimally as possible between movements and rounds.

BIKE

• 1:15 Time Cap
• 250/225m Row
• 200/180m Ski
• 12/10 Calorie Echo Bike
• 200m Run
• 1:00 Moderate Effort on Treadmill/Runner*
• 8 Shuttle Runs (1 rep = 25ft down & back)

DOUBLE UNDER

• Reduce Reps
• 45 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• Time On Any Machine

TOE TO BAR

• Reduce Reps
• Toes To As High As Possible
• Knees To Chest
• Sit-Ups
• V-Ups

2 Rounds
200m Bike
10 Double Unders
4 Toes To Bar