ATHLETE

A. Strict Press 3×5

B. “Down Under”
3 Rounds:
50 Double-unders*
20 Wallballs (20/14)

50/35 Calorie Airdyne Bike** OR 30/20 Cal Assault

2 Rounds:
50 Double-unders
20 Wallballs (20/14)

35/25 Calorie Airdyne Bike OR 21/15 Cal Assault

1 Round:
50 Double-unders
20 Wallballs (20/14)

20/15 Calorie Airdyne Bike OR 12/9 Cal Assault

*Double Under Subs: Athletes still working on double unders may choose to do a smaller number of reps each time, counting all attempts (For example, 15-30 reps) . Or they may choose to do Double Taps/Penguin Taps. For those still working on consistent singles, 40-75 singles will suffice. Ask your coach for suggestions if you are unsure!

**If all bikes are taken, rowers may be used, at same calories as Airdyne

COMPETITOR

A. Conditioning
3 Rounds:
50 DU, 20 Wallballs (20/14#)

50 Calorie Bike

2 Rounds:
50 DU, 20 Wallballs (20/14#)

35 Calorie Bike

1 Round:
50 DU, 20 Wallballs (20/14#)

20 Calorie Bike

B. Stamina Conditioning
EMOMx:10:
5 Bar Burpees + 5 Thrusters (115/80)

C. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of “Paced” Ski Erg*
Max Muscle-ups in remaining 45 seconds**
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

**If you don’t have muscle-ups yet, do banded muscle-ups or work on transitions or just do chest to bar pull-ups!