Bench Press 1×1

* Use the heaviest weight you can for the set.

Heavy single in 15-18 minutes. MAKE SURE athletes have a spotter!!

Rest a little longer than normal between sets when you reach heavier weights.

This is Week 1; all athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.” This is just the beginning and gives us a rough starting stop for the new cycle.

Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.

Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).

For time:

30/24 Air Bike Calories

40 Wall Balls, 14/10 lbs

30 Wall Balls, 20/14 lbs

20 Wall Balls, 30/20 lbs

30/24 Air Bike Calories

Target time: 10-12 minutes
Time cap: 15 minutes
Large Class Target time: 14-16 minutes
Large Class Time cap: 20 minutes
Stimulus is moderate pacing throughout. With any workout that has a pyramid-style format, athletes should be wary of starting out too fast and should apply a pace that can be maintained. Athletes should take smart/calculated breaks to avoid over-resting and keep their legs from blowing up.

This workout is all about managing the lactic acid in the legs. Pacing the first bike will be the greatest decision they can make to survive.