Warm-Up:

Progressive Warm-Up and Primer

20 seconds on / 10 second Transition

– Machine of Choice

– Deep Lunge Mountain Climbers

– Dead-Hang

– Alternating V-Ups

– Alternating Box Step-Ups

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2:00 *Talk through next movements

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20 seconds on / 10 second Transition

– Machine of Choice

– No Jump Burpees

– Kipping Knees to Chest

– Jump Rope Practice

– Step-Down Box Jump

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2:00 *Talk through next movements

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20 seconds on / 10 second Transition

– Echo

– Line Facing Burpees

– Double Unders

– Toe to Bar

– Ski Erg

– Box Jump Overs

Workout
“Blessed In The Morning, Cursed in the Afternoon”

Every 2:00 x 4 Sets
12/9 Calorie Echo Bike
9 Line Facing Burpees

Rest 2:00

Every 2:00 x 4 Sets
48 Double Unders
12 Toe to Bar

Rest 2:00

Every 2:00 x 4 Sets
12/9 Calorie Ski Erg
9 Box Jump Overs
Box: 24/20”

Level 2: Every 2:00 x 4 Sets 10/7 Calorie Echo Bike 7 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 36 Double Unders 9 Toe to Bar Rest 2:00 Every 2:00 x 4 Sets 10/8 Calorie Ski Erg 8 Box Jump Overs Box: 24/20”

Level 1: Every 2:00 x 4 Sets 8/6 Calorie Echo Bike6 Line Facing Burpees Rest 2:00 Every 2:00 x 4 Sets 60 Single Unders 12 Hanging Knee Raises Rest 2:00 Every 2:00 x 4 Sets 9/7 Calorie Ski Erg7 Box Jump Overs Box: 24/20”

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Primary Objective: Maintaining Paces across all intervals

Secondary Objective: Increasing pace on each set of couplets. 

Stimulus: V02 Max / Lactic Endurance Intervals

RPE: 8/10

Notes: We are looking for each segment within each 2:00 interval time period to be complete in as close to 1:00 as possible, keeping the work to rest ratio at 1:1. This is a high capacity power output style workout with the flow allowing for athletes to start on different stations. Each station should allow for roughly the same time domain across.