For time

30/25 (cal) Echo Bike
10 Wall-facing handstand push-ups
20 Pull-ups
20/15 (cal) Echo Bike
10 Wall-facing HSPUs
20 Pull-ups
20/15 (cal) Echo Bike
10 Wall-facing HSPUs
20 Pull-ups
30/25 (cal) Echo Bike

Target time. < 14:00 CAP 19

Pacing. The first bike might be faster than bike 2 & 3, think 20m pace. For the first two rounds of wf HSPUs and pull-ups you will want to stay well clear of failure, smart breaks that will help you move fast and take short rests. Bike 2 & 3 (20/15 kal) will be influenced by how much rest you need before the wf HSPUs. If you don’t need to worry about the next set of wf HSPUs you should try to keep the same pace as you did on the first bike. The last bike is a 100% effort, have fun:)
Tips.
– The air bike awards consistency, look at the cadence/watts/speed and try to keep it as consistent as possible
– If the wf HSPU reps start slowing down you should probably break, the slower grindy reps cost more energy.
– If you haven’t done normal pull-ups in a while you should practise them in the warm-up, you just need to clear the chin!