7/20/22

– Bike: Completed in 1:15 or less.

– Pull-Ups:  Can be kipping or strict reps. Athletes should be able to complete sets of 5 or more for the majority of the 100 reps.

– Push-Ups: Athletes should be able to complete sets of 3 or more for the majority of the 100 reps.

– Sit-Ups & Air Squats: Athletes should be able to keep moving with minimal breaks throughout.

– Flow Notes: Every 2:00 (starting at the 0:00), complete a 500/400m bike. After you complete the bike, you’ll chip away at the “Angie” reps until the next 2:00 mark. At that point, you’ll stop what you are doing and return back to the bike. When you are done with the bike, pick up where you left off on your “Angie” reps.

– We are likely going to have about a minute to work through our “Angie” reps each round. We can keep ourselves moving with intention if we make a goal number of reps to complete each round.

– If your goal number is 20 pull-ups each round at the start, you could plan to do 5 sets of 4 reps with quick breaks each round. Planned breaks will always be faster than unplanned breaks.

– Have a goal for each movement and it will help avoid any sticking points as well as help you have extra urgency to get back to work between sets.

500/400 METER BIKE ERG

– Same Meters On Assault or Echo Bikes

– 250/200m Row

– 200/150m Ski

– 200m Run

– 150m Air Run

PULL-UPS

– Reduce Reps

– Banded

– Ring Rows

– Alternating Dumbbell Plank Rows

PUSH-UPS

– Reduce Reps

– Elevate Hands

– Knee Push-Ups

SIT-UPS

– Reduce Reps