1. Movement Prep/Activation and Increasing Heart Rate
3 Rounds
1 min Row (Slow-moderate)
1 min Bike Erg (Slow-moderate)
2. Workout Prep
Get with your teams, and establish a plan and rotation that will help maximize efforts. Ensure athletes practice adjusting the seat height on the bike and getting in and out of the rower.
Thai Pepper
Freedom (RX’d)
3 Person Team
10,000/8,000m Bike Erg
6,000/4,800m Row
* Only 2 working at the same time (1 resting) – switch as desired
(If Bike Ergs are unavailable, sub 300/240 Calorie Assault Bike or 250/210 Calorie Echo bike)
Individual Option:
4,000m/3,200m Bike Erg
2,000m/1,600m Row
-Partition in any way-
(If Bike Ergs are unavailable, sub 120/100 Calorie Assault Bike or 100/80 Calorie Echo bike)
Independence
3 Person Team
8,000/6000m Bike Erg
5000/4000m Row
(If Bike Ergs are unavailable, sub 240/190 Calorie Assault Bike or 210/170 Calorie Echo bike)
Liberty
3 Person Team
5,000/4,000m Bike Erg
3,000/2,400m Row
(If Bike Ergs are unavailable, sub 150/120 Calorie Assault Bike or 125/105 Calorie Echo bike)
- Target time: 20-24 minutes
- Time cap: 30 minutes
Week 2: Ring Muscle-up Progression
Advance:
5 sets:
5 Jump to the Top of the Ring + 3-second Descent
– rest 1 minute between sets –
Intermediate:
5 sets:
3 Jump to Top of the Ring + 3-second Descent
– rest 1 minute between sets –
Beginner:
5 sets:
5 Bench Dips (Slow and controlled Descent)
– rest 1 minute between sets –
* Lower rings so feet/toes remain in contact with the floor allowing the knees to bend into the descent for added assistance.