5 rounds for time of:

12/10 Air Bike Calories

4 Wall Walks

12/10 Air Bike Calories

* Rest 1:1

TARGET SCORE
Target time each set: 1:30-1:50
Time cap each set: 2:30

STIMULUS and GOALS
Stimulus for workout is moderate, moderate-high intensity that can be repeated across each set. Athletes should be cautioned about going too hard too early and dropping off in pacing as workout progresses. Workout is scored by time for each set (5 scores total). For large classes, have athletes pair up and go to 1:1.

Make sure athletes reset their bikes every time. We donโ€™t want any roll-over calories.

Dead Hang : Max Hold

A single Dead Hang hold for max time.

Negative Pull-ups 3×10

* Rest 1 min between sets.

Intermediate:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip)
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets

Beginner:
1 set Max Effort Dead Hang (hold on to the pull-up bar with an overhand grip, with toes touching ground)
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)
– Rest 1:00 between sets