4/19/22

– We can use our heavy 5 as a reference point for our heavy 3.

– All sets will come from a rack.

– Rest as needed between attempts and drop sets.

– Kipping HSPU: Performed in 3:00 or less.

– Toes To Bar: Performed in 3:00 or less.

– Echo Bike: Performed in 5:00 or less.

– Dumbbell Box Step-Overs: Performed in 5:00 or less.

– 50ft. Lunge: Performed with 1 dumbbell overhead and 1 dumbbell in the front rack. Each lunge performed in 2:00 or less.

– Score: Total time. If capped add 1 second for every missed rep. (25ft. = 1 rep)

– Aim to complete the kipping HSPU in 2-5 quick sets. We want to avoid any grindy reps to save the shoulders for the rest of the workout.

– Aim to complete the toes to bar in 2-10 sets. This is a big range of rep schemes so when choosing your break up strategy, choose the options that allows for the least amount of rest between sets.

– Find a steady pace on the echo bike. Make a calorie goal per minute to help you stay on track with your pace.

– The dumbbell box step overs will be the grindy part of this workout. We should aim to move quickly with the dumbbells in hand and avoid any extra steps wherever possible. Quick sets, quick rest.

– Aim for unbroken efforts on the lunges if it’s there. If not, take one quick break at halfway.

KIPPING HSPU

– Reduce Reps

– Use Risers

– Double Dumbbell Shoulder To Overhead

TOES TO BAR

– Reduce Reps

– Knees To Chest

– 75 Sit-Ups

50 CALORIE ECHO BIKE

– Reduce Calories

– 50 Cal Assault Bike, Air Run, or Ski

– 60 Cal Bike Erg or Row

– 800m Run

– 50 x 10m Shuttle Runs

DUMBBELL BOX STEP-OVERS

– Reduce Reps, Loading, or Box Height

– Single Dumbbell Box Step-Overs

– 60 Double Dumbbell Step-Back Lunges