For time:
Run, 800 m
50/35 Bike Calories
40 Toes-to-bars
Weighted Run, 50/35 lbs, 200 m
40 Weighted Box Step-ups, 50/35 lbs, 24/20 in
50/35 Bike Calories
Run, 800 m
WORKOUT BRIEF
DESCRIPTION
This big chipper workout has a little bit of everything in it
We expect this piece to take between 18-28 minutes to complete
Let’s cap this workout at 30 minutes
If you’re short on bikes, stagger heats by 5 minutes
Allot for 35 minutes total if you know you’re staggering
TOES TO BAR
If you have 20+ toes to bar unbroken when fresh, complete this station as written
If you’re not there yet, reduce the reps or choose a variation from “modifications”
WEIGHTED RUN
The goal for the two weighted movements is to move with a moderately heavy weighted object of some kind
See further down the page for ideas
Choose a weight that is challenging, but one that you can run with for all 200 meters
It should be a weight you can complete without putting the weight down
WRECK BAG BOX STEP-UPS
With the weight on your body, alternate which leg steps up to the box each rep
You’ll complete 20 reps each side or 40 total
This should be a weight that you can complete with 1-2 breaks
BIKE & RUN
See further down the page for cardio “modifications”
MODIFICATIONS
800 METER RUN
1,000 Meter Row
2,000 Meter Bike Erg
800 Meter Ski Erg
50/35 Calorie Assault or Echo Bike
600 Meter Trueform
60 Shuttle Runs [10 Meters]
BIKE
Equal Calorie Row
60/40 Calorie Bike Erg
50/35 Echo Bike or Assault Bike
50/35 Calorie Ski Erg
1 Mile Run (For Run + Bike)
TOES TO BAR
Reduce Reps
Knees to Elbows, Chest, or Waist
Feet as High as Possible
Toe Raises
WEIGHTED RUN
Weighted Run (Sandbag, Dumbbell, Ball..)
400 Meter Regular Run
WEIGHTED BOX STEP-UPS
Weighted Box Step-ups
Sandbag
Dumbbells
Kettlebells
Medicine Ball
STRATEGY
FIRST BIKE AND RUN
The goal of the opening two stations is to set yourself up for a strong middle portion of the workout
Come out at a controlled pace that allows you to thrive through the toes to bar and weighted movements
A fast pace here can easily be lost with a lot of rest on stations 3-5
TOES TO BAR
The toes to bar only happen once in this workout
This potentially allows you to get a little more aggressive through these 40 reps
Consider the following sets:
2 Sets: 20-20
3 Sets: 15-15-10
4 Sets: 10-10-10-10
5 Sets: 8-8-8-8-8
6 Sets: 8-8-7-7-5-5
8 Sets: 5-5-5-5-5-5-5-5
WEIGHTED MOVEMENTS
The goal of the weighted movements is to simply keep moving forward
The run will likely be more manageable than the box
Focus on one step-up at a time and look to hold onto the bag for as long as possible
Use switching legs each rep as an incentive to keep going
SECOND RUN AND BIKE
Coming off the step-ups with heavy legs, the initial speed on the bike will likely be a little slower than the first bike
After some “recovery time”, look to settle into somewhere around the speed you held on the first 50/35 calories
With the end of the workout nearing, hold as close to your initial pace as possible for the remainder of work
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