“A single death is a tragedy. A million deaths is a statistic.” – Joseph Stalin

5 rounds for max reps of:

21/15 Bike Calories

15 Burpee Box Jumps, 24/20 in

max rep Shuttle Runs, 10 m

* Rest 4 mins

In this high intensity interval piece, you’ll work for 4 minutes and then rest for 4 minutes
With a lot of rest built in, we’re looking to bring the heat when it’s time to work
Rounds begin on the 0:00 – 8:00 – 16:00 – 24:00 – 30:00
Once you finish the bike and burpee box jumps, you’ll complete as many 10 meter shuttle runs as you can in the time remaining
Record total shuttle runs for each round, as your score is lowest number of the 5 rounds

You can jump or step out of the burpee, but must jump up to the box
Make sure to stand to full extension on top of the box before jumping or stepping back down

Set cones 10 meters apart for the shuttle runs, counting a rep every time 1 point of contact touches beyond the cone
We want at least 1 minute for the shuttle runs, so reduce the volume or cap the bike and burpee box jumps at 3 minutes for each round
Movement Subs:
Max Calorie Row or Ski
Max Distance Air Runner or Trueform

Movement Subs:
Equal Calorie Bike Erg or Row

With the score being the lowest shuttle run total of the 5 rounds, we’re aiming for intelligent intensity
The goal is to stay within a 2-3 shuttle run range for each round
Come out at a strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout
Here are examples of two hypothetical scoring situations:
Athlete 1: 20-18-16-14-12
Athlete 2: 17-16-16-15-16
Athlete 1 came out fast, declined by 2 reps each round, had a range of 8 reps, and finished with a score of 12
Athlete 2 was able to stay pretty consistent, had a range of 2 reps, and finished with a score of 15
While both athletes finished with 80 total shuttle runs, athlete 2 trained at a more sustainable pace and finished with a better score
Aim for the consistency and intensity of athlete 2 over the unsustainability of athlelte 1