STIMULUS
- Overview: Today’s chipper-style workout decreases in volume but the movements get more challenging. Set your effort from the beginning and see if you can maintain it throughout!
- 1,600m Run: Pick an opening run distance that takes under 10:00 to complete, with the goal being closer to 8:00.
- Medball Run: Run with the medicine ball on the shoulder, rotating sides as needed. If you can't complete the run in less than 5:00, reduce the distance. We'd prefer you reduce the distance and run WITH the medball rather than run the full distance WITHOUT the medball.
- Sit-ups: Both hands must touch the ground behind your head at the bottom of the sit-up and both hands must touch your feet at the top of the sit-up.
- Farmer's Carry: Hold two dumbbells at the sides. Choose a weight that you could complete at least 200 meters unbroken with when fresh.
- Target Score: 18-30 Minutes
- Stimulus: Aerobic Power [RPE 6-7]
- Score: Time
SUBSTITUTIONS
1,600 METER RUN
- 10:00 Time Cap
- 2,000/1,800m Row
- 1,600/1,440m Ski
- 100/80 Calorie Echo Bike
- 4,000/3,600m Bike Erg
- 8:00 Effort on Treadmill/Runner
SIT-UPS
- Reduce Reps
- Hollow Rocks
- Tuck Crunches
800M MEDBALL RUN
- 5:00 Time Cap
- Remove Medball
- 1,000/900m Row
- 800/720m Ski
- 50/40 Calorie Echo Bike
- 2,000/1,800m Bike Erg
- 4:00 Moderate Effort on Treadmill/Runner
- 60 Burpees
FARMER’S CARRY
- Reduce Loading/Distance
- Sub Kettlebells or Plates
- 4:00 Farmer’s Carry March in Place
- 4:00 Farmer’s Carry Hold