2025-01-22

• Overview: Choose a run distance that takes less than 2:00 to complete and pull-up rep number that you can do unbroken each time. We're looking for fast rounds that take under 2:15 to complete, giving you 0:45 of rest between rounds. Your score is your slowest round, so pick a pace from the beginning that you think you can replicate each round.
• Target Score: 1:45-2:15
• Stimulus: VO2 Max [RPE 7-8]
• Score: Slowest Round

• Today's pacing should be challenging and fast-paced. We aren't going ALL OUT, but this should be above a sustainable pace, requiring rest in order to complete the next round in the same amount of time.
• An RPE 7-8 is as fast as your mile PR pace and up to 1:30 slower.

400M RUN

• 2:15 Time Cap
• 500/450m Row
• 400/360m Ski
• 25/20 Calorie Echo Bike
• 1,000/900m Bike Erg
• 2:00 Moderate-Hard Effort on Treadmill/Runner
• 32 Shuttle Runs (1 rep = 10m)
• 30 Burpees

PULL-UPS

• Reduce Reps
• Banded Pull-ups
• Ring Rows
• Alternating Dumbbell Plank Rows (Renegade Row)

30 Second Dead Hang
10 Kipping Swings
3-5 Strict Pull-ups

On The Minute x 3:
100m Run
3 Pull-ups