General /Specific Movement Prep (6-8 minutes)
2 Sets: For Quality
9/7 Calorie Bike
20/20 Line Hops (Forward and Back / Side to Side)
10 Hollow Rocks
20 Glute Bridges
10 Air Squats @ 3311 Tempo

Specific Movement Prep (8-10 minutes)
10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
10 V-Ups
10 Wall Ball Squats

-Spend 3-4 minute Talking through GHD points of performance and specifics-

10 second Easy Bike + 10 second Hard Effort
:30 second Double Under Practice
6-8 GHD Sit-Ups
10 Wall Balls

Workout
***there are ghds today. if you havent dont volume on these DO NOT DO MORE THAN 30 today.
30:00 EMOM
minute 1: 15/11 Calorie Echo Bike or 16/13 Calorie Bike Erg
minute 2: 50 Double Unders
minute 3: 10 GHD Sit-Ups, sit ups or weighted sit ups
minute 4: 20 Wall Balls
minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft
***There might be wall balls in the open workout Friday. you might want to scale this number back

Level 2:
30:00 EMOM
minute 1: 13/10 Echo Bike or 14/12 Cal Bike Erg
minute 2: 35 Double Unders
minute 3: 12 GHD Sit-Ups
minute 4: 15 Wall Balls
minute 5: Rest
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:
30:00 EMOM
minute 1: 12/9 Cal Echo, 13/10 Bike erg
minute 2: 75 Single Unders
minute 3: 15 Abmat Sit-Ups
minute 4: 15 Wall Balls
minute 5: Rest
Wall Balls 14/10lb, 6/4kg, 10/9ft

Goals / Stimulus / Objectives
Primary Objective: Maintain consistent movement each round, hitting prescribed reps within 40-50 seconds per minute to allow for transition time.
Secondary Objective: Focus on movement efficiency under fatigue, especially managing breathing and muscular endurance.
Stimulus: Sustained aerobic effort with a mix of cardio, skill, core, and leg endurance.
The workout will escalate in difficulty over time, with accumulated fatigue affecting later rounds.
RPE (Rate of Perceived Exertion): 6-7/10
First 10 minutes: Feels manageable but requires focus on efficiency.
Middle 10 minutes: Fatigue sets in, requiring deliberate pacing.
Final 10 minutes: Mental grit to stay smooth and avoid falling behind.
Workout Strategy:
Pacing Plan:
Echo Bike: Maintain a steady, aggressive pace, but don’t redline—finish in ~50 seconds.
Double Unders: Unbroken or 2 sets max—avoid excess breaks due to frustration.
GHD Sit-Ups: Controlled reps, not rushed—minimize unnecessary movement to reduce fatigue buildup.
Wall Balls: Aim for unbroken reps, or quick sets of 10-10 if necessary.
Transition Efficiency:
Move immediately to the next station without rushing.
Use the rest minute wisely—deep breaths, shake out the legs, and reset mentally.
Breathing & Recovery:
Exhale on each push/pull of the bike to regulate breathing.
Find a steady breathing pattern in double unders to avoid tensing up.
Wall balls: Focus on controlled exhales at the top of each rep.
Potential Pitfalls:
Pushing too hard on the bike early and redlining too soon.
Getting tripped up on double unders—stay relaxed and keep wrists controlled.
Falling behind on wall balls—if you start missing reps, break early and keep moving.