For time:

Run, 800 m

30 Pull-ups

60 Push-ups

90 Air Squats

Run, 400 m

20 Pull-ups

40 Push-ups

60 Air Squats

Run, 200 m

10 Pull-ups

20 Push-ups

30 Air Squats

The stimulus today is moderate pacing. Athletes should make smart choices when breaking up bodyweight movements, considering total volume across the entire workout vs. only thinking about the section they are currently on.

Run: Whether we run inside or outside, our intensity should stay moderate (75%). Athletes need to focus on breathing and staying relaxed in their shoulders to avoid tensing and making it harder to breathe. If running isn’t an option, biking substitutions are:
800m run = 2000/1600m bike erg, 60/48 cal Assault Bike, or 48/38 cal Echo Bike
400m run = 1000/800m bike erg, 30/24 cal Assault Bike, or 24/20 cal Echo Bike
200m = 500/400m bike erg, 15/12 cal Assault Bike, or 12/10 Echo Bike

Pull-Ups: Total volume across the workout is 60 pull-ups. Athletes should focus on small, quick sets. Movement can be modified to banded pull-ups, ring rows, jumping pull-ups, or KB swings (1.5/1).

Push-Ups: Total volume across the workout is 120 push-ups. Athletes should focus on small, quick sets. Ensure that athletes are making contact with their chest to the floor (not upper abdomen and floor) and reaching full extension at the top of each rep. Modify this movement to push-ups using a racked bar (hip height).

Air Squats: Total volume across the workout is 180 air squats. As always, the goal with air squats is moving at a steady pace that doesn’t blow our quads up and cause excessive resting.

The scaling aim is for athletes to feel comfortable with consistent reps on the bodyweight option without over resting between breaks.