:10 bike sprint, :20 Slow
5 KB Taters
5 Burpees over the KB
:30 Handstand Hold
This is a lot of volume, scale appropriately
15/12 Calorie assault bike or ski or row. OR 12/9 cals on echo bike
10 Front Squats 155/105lbs
Feel: Muscular Overload/Gas
Target Score: 20-26 Minutes
Firebreather Score: Sub-20 Minutes
- HSPU: No more than 4 sets to complete each round. Reduce reps to as few as 10, or scale HSPU to DB push press or a push up variation. HSPU are intentionally first so athletes have the best chance to get some volume in.
- Bike: No more than 1:00 per round. 200m run is a good sub if machines are limited.
- Front Squats: 1-2 Sets, be careful to not over scale athletes, the barbell should be a little bit challenging but doable for 10 reps.
Coach Focus: HSPU are intentionally first to allow athletes to work through a big set when fresh. Overall, athletes should not be spending more than 1:00 on the wall completing their reps, otherwise the number is a little too high