Every 5 mins for 25 mins do:
12/9 Bike Calories
Run, 400 m
It’s a steady sprint!
The goal is to complete the work as fast as possible.
One round should take between 3:00-3:30, and no longer than 4:00
Athletes will rest for the remainder of the 5:00, and then repeat the process.
Log times for all 5 rounds. Your score will be your slowest round.
12/9 calories on the Bike should take ~:45. If it takes longer than 1:00, consider modifying the calories.
This should take between 1:30-2:00. If it will take longer than 2:00, cut the distance by 50-100m.
12 Toes-to-Bar should be unbroken and take ~:20. If athletes need to break up the 12 repetitions, consider modifying to a number than can be cleared unbroken. Two sets is ok as long as the rest is less than :5 in between efforts.
Limited Equipment Option
Partner athletes up to share a Bike and Pull-Up Bar.
A1 will start on the Bike, A2 will start on the Toes-to-Bar.
This is not a partner workout, athletes are just sharing equipment.
Rowers can be substituted for Bikes using the same number of Calories
**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]
21/15 Calorie Bike Erg/Row
15 Ten Meter Shuttle Runs
15/12 Calorie Ski
TOES TO BAR
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Weighted Abmat Sit-ups