General Warm-Up
2:00 Easy Run or 2:00 Bike
-
2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)
Primer
1 Set:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs
Use this to confirm box height, bike feel, and pacing intent before workout begins.
Conditioning
Every 9:00 x 4 Sets
10/8 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike L1. 24/18
200m Run
10/8 Burpee Box Jump Overs
Send Fastest 5 off first and then run through the workout by starting on a 2:15 Delay for each group
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Box: 24/20in
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10
Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.
