Warm-up:
8 minutes
:30 Air Bike (Legs only)
:30 Air Bike (Arms only)
4 Up-Downs to Plate
:30 Jump Rope
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EMOM 7 - Handstand walk work
Level 1: Kick up to the wall, then perform 10 back to wall handstand shoulder taps.. Scaling option is to perform this with feet on a box or from a plank position.
Level 2: 15 foot handstand walk or 30 seconds of practice
Level 3: 25 foot handstand walk
+
Freedom (RX'd)
42-30-18
Calorie Air Bike (Women: 34-24-14 calories)
Burpees to Plate
—
Independence (Scaled/Masters)
36-24-16
Calorie Air Bike
Burpees to Plate
(Women’s Calories: 30-20-14)
—
Compete (Open Prep/Quarterfinals)
50-35-20
Calorie Air Bike
Burpees to Plate
(Women’s Calories: 40-28-16)
Time cap - 18 mins
Target - 13-15 mins
**iNTENTION - Stimulus is moderate, steady effort. Athletes should be strategic in their effort to understand the high endurance demand this workout needs. Going too hard on the initial rounds will only result in athletes falling off later in the workout and burning out on the bike. We almost wanna see athletes approach this with a negative pacing mindset. The big sets should be their slowest pace, and the intensity/pace should rise as the sets descend.