For time:

500/400 Bike Erg Calories

Bike Erg Calories / 375/300 Assault Bike Calories / 300/240 Echo Bike Calories

Complete in teams of 2. One partner working at a time. Switch on bike as desired.

Resting partner must perform Farmers Hold, 70/50 lbs.

Target time: 28-32 minutes
Time cap: 40 minutes
Here’s a longer grinder workout for your athletes on Saturday. The goal for athletes is to sustain a moderate-high intensity on the bike while making smart/calculated switches on the holds for continuous output.

Remember, athletes can only accumulate calories when the dumbbells are off the ground. Once they are dropped, the athlete biking must stop, switch, or rest quickly, and start when picked up off the ground.