"Ab-solute Zero"
3 Sets:
2 Minute Bike Erg Calories
1 Minute Toes to Bar
Rest 3 Minutes
2 Sets:
2 Shuttle Runs
1 Minute Toes to Bar
Rest 3 Minutes
1 Set:
2 Minute Row Calories
1 Minute Toes to Bar
KG | N/A
AGE GROUP
13-15 & 55+
Same as class
Same as class
Today is a station style workout where everyone works on the clock. The 3 minute rest comes after the completion of the 3 sets, and then again after the 2 sets. Our RPE goal today is an 8, which means we are looking for a high heart rate and heavy breathing throughout our work. Athletes should aim for consistent sets and reps on their toes to bar, we do not want to see their reps drop dramatically as rounds go on.
Score: Total Reps [1 Calorie/Shuttle Run = 1 Rep]
Target Score: 200-350 Reps
Stimulus: VO2 Max [RPE 8]
Bike / Shuttle Run / Row | Aim for consistently, athletes should pay attention to their pacing on machines, and try to maintain each round.
Toes To Bar | Athletes should aim to complete at least 8+ reps each minute on this station.
Maintaining Tension in Toes-to-Bar
Today’s focus is on keeping constant tension throughout the toes-to-bar movement. Maintaining tension through your core, lats, and legs is essential for controlling the movement and maximizing efficiency. This helps avoid unnecessary swinging and ensures you can perform multiple reps smoothly and with better form.
BIKE/SHUTTLE RUN/ROW
Sub another machine or run.
TOES TO BAR
Reduce Reps
V-Ups
Toes To As High As Possible
Knees To Chest
Hanging Knee Raises
GHD Sit-Ups
Sit-Ups
If you’re limited on bikes, swap the bike erg with rower and bike erg for the final round when there is only 1 set. You can also stagger by three minutes if necessary.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
Line Drill Warm Up 25’ Each
(9-23 minutes)
Machine Warm-Up
Toes-to-Bar Warm-Up | Tell, Show, Do, Check
N/A
(23-29 minutes)
Practice Round
Break
Workout adjustments if needed
(29-53 minutes)
Look For
Post Workout Clean Up & Chat (53-60)
Durability
[Sled Push Intervals]:
6x15 Meters
* Rest 1-2 Minutes Between Sets
* Increase Weight Each Set
MINDSET
Johann Wolfgang von Goethe - "Treat people as if they were what they ought to be and you help them to become what they are capable of being." - By treating others with the respect and potential they deserve, you encourage them to grow into their best selves.
