Workout of the Day
Pedal ‘n’ Pull
Every 3 minutes for 12 minutes
500/400 M Row
Max KB Swings
Rest 3 minutes
Every 3 minutes for 12 minutes
900/750 M Bike
Max Double DB Deadlift
Fitness: 35/26
Performance: 53/35
Athletes: For today we are working in 12 minute blocks and the goal is to hold consistency across all 4 three minute rounds. The row and bike should be completed in about 2:00 minutes for each section. This will leave you with about :40 for 1 max set of KB swings or double DB deadlifts. For the Swings and the DL focus on bringing the heart rate down a little while you are working. Establish a breathing pattern that lets you recover (even if it is slightly). We do not have enough bikes for each station at each gym so during the three minute rest the coaches might be wiping down bikes to switch out with athletes who reverse the order.
Drive
Run for your Lift
Every 3 minutes for 12 minutes
400 Run
Max KB Swings
Rest 3 minutes
Every 3 minutes for 12 minutes
500 M Row or 30 Sprawls or 75 Double Tap Jumps
Max Double DB Deadlift
