Work with a partner:
A starts at erg
B starts at run
Every 2:30min for 30min (12 sets):
1. 500/450m row/C2-bike/Ski/ or 35/25cal Echo Bike
2. 400m Run
- scale distance as needed to stay sub 2:00 consistently, not only for one set! -
10min Ring MU practice
- work on weaknesses during the movement and try to correct them in small sets of 1-3 reps
- you can still accumulate some volume by doing a lot of sets of 3 reps in that 10min window but the goal is not to do the most reps possible but to still be able to work on and improve your technique! If fatigue is to high, you can not work on technique flaws!
8-10 sets of:
2min on 1min off
1. AMRAP of:
12/9cal Echo Bike
9 Burpee BJ over (24/20'')
12 T2B
2. AMRAP of:
15 WB (20/14lbs)
15 KBS (24/16kg)
- goal is to maintain your score over all sets! Only do more than 8 sets if you are still consistent! -