Great combination of stimuli in today's piece with both task priority AND intervals. While we want to accomplish all of our work during our working minute, we also want to maintain a hard and consistent effort on the bike throughout the clock. How well do you balance the two styles?

Score | Rounds plus reps completed.

Bike Erg | About 1:00 or less of work, aiming to give yourself 1:00 of time to work on the movement portion of each interval.

Strict Pull-ups | Must complete at least 10 reps each working minute to finish within 5 intervals.

Push-ups | Must complete at least 20 reps during each working minute to finish within 5 intervals.

Sit-ups | Must complete at least 30 reps during each working minute to finish within 5 intervals

Full Range of Motion

Today’s teaching focus is a through line across all movements.

Pull Ups|  Chin must pass over the top of the bar.

Push-Ups|  Chest must touch the floor.

Sit Ups |  Shoulder blades must touch the floor, and hips pass the shoulders at the top.

STRICT PULL-UPS

Reduce Reps
Banded Strict Pull-Ups 
Ring Rows 
Alternating Dumbbell Plank Rows

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PUSH-UPS

Reduce Reps 
Hand Release Push-Ups 
Box/Bench Push-Ups 
Dumbbell Bench Press

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SIT-UPS

Reduce Reps
Hollow Rocks

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500M BIKE

Reduce Distance
1:00 Time Cap
250/225m Row 
200/180m Ski 
200m Run 
12/10 Calorie Assault/Echo
1:00 Effort on Air Runner/Treadmill

We may choose to approach this piece in 3 parts with a goal of getting as many reps as we can of each movement in 5 intervals and then move on to the next movement. If we choose this approach, we should still be able to maintain 5+/10+/20+ reps of pull-ups/push-ups/sit-ups each interval, or scale the movement to get more volume.