"Tri Sprint Intervals V2"
5 Rounds:
AMRAP 4:
30 x 10 Meter Shuttle Runs
30/24 Calorie Bike Erg
Max Calorie Row
Rest 4 Minutes Between Rounds
REPEAT FROM 3/9/24
AGE GROUP
13-15 & 55+ | Same as Class
Same as Class
Because we do not know what the Open workouts will be, we'll be completing 3 different versions of Tri Sprint Intervals during the Open weeks. These are low-impact and should not interfere with the movements we may see on Fridays.
Score: Total Calories
Target Score: 60-125 Calories
Stimulus: VO2 Max [RPE 7-8]
Shuttle Runs + Bike: Choose shuttle run reps and bike calories that take about 90 seconds each, leaving you 1:00 for row calories at the end of each round. To do this workout prescribed, we recommend that you're able to hold at least 20 shuttle runs per minute and 1,200/960 calories per hour on the bike. With 4:00 on and 4:00 off, you should be working hard during each interval.
Recovery Effort
During The Open we’ll be completing 3 different versions of “Tri Sprint Intervals”. The purpose here is to allow our athletes to maintain moderate intensity while allowing their muscular and nervous systems to recover from the peak performance intensity of the CrossFit Open workout from the previous day.
If you are content with your Open performance and do not plan to redo the workout, go hard during this piece.
If you are planning to redo the Open workout, then perform this workout at a moderate effort, using it to just breathe and get a good sweat going.
During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.
30 SHUTTLE RUNS
1:45 Time Cap
400m Run
1:30 Hard Effort on Treadmill/Runner
25/20 Calorie Ski
25/20 Calorie Echo Bike
30 Burpees
30/24 CALORIE BIKE ERG
1:45 Time Cap
25/20 Calorie Ski
25/20 Calorie Echo Bike
400m Run
1:30 Hard Effort on Treadmill/Runner
ROW
Ski
Echo Bike
Run
Treadmill/Runner
Burpees
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-15 minutes)
Specific Flow
N/A
(15-21 minutes)
Practice Round
Break
Workout adjustments if needed
(21-57 minutes)
Look For
Post Workout Clean Up & Chat (57-60)
Gun Show
3 Giant Sets:
Big Set Strict Chin-ups
Big Set Strict Chin-ups (Light-Moderate Band)
Big Set Strict Chin-ups (Moderate-Heavy Band)
Rest 3 Minutes Between Giant Sets
MINDSET
"Why compare yourself with others? No one in the entire world can do a better job of being you than you."
Embrace your unique qualities instead of comparing yourself to others; focus on being the best version of yourself.
