7 x In 3 min window
10/15 cal bike
5 burpee over DB
10 DBL DB Front squat
-2 x 15/22.5kg
-Score is slowest time

Goal & Intensity
-Build the ability to repeat the same performance multiple times without a drop in pace.
-The goal is to find a speed you can sustain across all 7 rounds.
-Each 3-minute window feels breathy and leg-heavy, but movements stay simple and rhythmic.
-Since the slowest round sets the score, consistency matters more than one fast effort.
RPE: 8 — hard but controlled, not an all-out sprint. Choose your scales wisely!!
💡 Coach’s Tip
Push the bike at a strong but controlled pace, and protect your legs by keeping the front squats smooth and unbroken.
Why this workout: This session develops competitive pacing and the ability to maintain output across repeated intervals. It teaches that strong results come from consistency, not a single standout round.