Thursday December 2nd

3 Rounds
:10 bike sprint, :20 Slow
4 Rounds
5 KB Taters
5 Burpees over the KB
:30 Handstand Hold

This is a lot of volume, scale appropriately

5 Rounds
15/12 Calorie assault bike or ski or row. OR 12/9 cals on echo bike
10 Front Squats 155/105lbs
Rest 2:00

Feel: Muscular Overload/Gas
Pacing: Reach
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