Capacity Class
1 Min Max Bike Cals
12 Heavy Russian KB Swings
Easy 200 M Jog
5 Rnds
Score Total Cals
(REST 2:00 after the 200 M jog then start the next piece)
1:30 max Cals
12 Burpees
Rest 1 minute
5 Rnds
Score total cals for second piece
Athletes for the recovery jog this is your time to recover while moving. It is not about speed or getting back to the bike first. It is about moving while out of breath and trying to bring your heart rate down under fatigue.
For the second piece the sprint time is longer and you have a strength rest of 1 minute following the burpees. The goal here is to recover as best you can to attack each 1:30 segment on the bike.
Go heavy on the KB swings and fast on the burpees. Have fun with this one!