Warm Up/Total Session Time
Estimated Total Session Time:
1 Hour-1 Hour 15 Minutes (Warm-Up Included)

3 Rounds:
1:30 Air Bike
20 Deadbugs
10 Deadlifts
*Ascend in weight each round.

No Scrubs
3 sets
20/15 Calorie Air Bike
30 GHD Sit Ups
20/15 Calorie Air Bike
30 Deadlifts (225/155)
20/15 Calorie Air Bike
30 Toes to bar
-Rest 5:00 Between Sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 8-10 minutes

Time Cap each set: 12 minutes

STIMULUS
This is a great chipper workout where you fight to maintain pace. Grind on the bike and big sets of the movements is the goal.
WORKOUT STRATEGY & FLOW
Bike should be at a moderate pace. Don’t blow up early and fight to finish sub 90 secs.

GHD’s should be done non-stop. Throw the arms and squeeze the hips simultaneously to launch the body up.

Deadlift weight should be moderate and sets should be done in at least sets of 10. Make sure your turn around is fast on the bar (don’t rest longer than you work).

T2B will be tough being the last movement. At this point it’s damage control. Goal is 2-3 sets. If the body is spent then sets of 5-6 reps and keep moving.

SCALING
The Scaling aim is to keep big sets and finish in the given target time frame.

Scale to finish near the target score:

3 sets
15/12 Cal Air Bike
20 GHD sit ups
15/12 Cal Air Bike
30 Deadlifts (185/125)
15/12 Cal Air Bike
20 Toes to bar
-Rest 5:00 Between Sets-