9/19/22

– Bike Erg: Each bike should be completed in 2:15 or less.

– Push Jerks: Loading should not exceed 65% of your 1RM push jerk. Barbell should be taken from the floor. Athletes should be able to complete 7 or more reps each round.

– Bar Muscle-Ups: Athletes should be able to complete 3 or more reps each round.

– Workout Note: Athletes can take up to 30s between finishing the bike and beginning their set of push jerks or bar muscle-ups. The only exception of this is at the very end of the workout. You may rest up to 1:00 before your last set if you know you won’t have time for another full bike.

– Score: Total reps. Enter push jerk reps in the first score bar. Enter total bar muscle-up reps in the second score bar.

– Athletes should aim to complete the same number of push jerks and bar muscle-ups each round as opposed to starting with big sets and have them get significantly smaller as the workout goes on.

– Bike at a pace that allows you to recover and prepare for the next set of push jerks or bar muscle-ups.

500/400 METER BIKE ERG

– 250m/200m Row

– 200m/150m Ski

– 200m Run

– 150m Air Run

PUSH JERKS

– Reduce Loading

– Sub Dumbbells