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Workout Choice

P6 CrossFit – CrossFit

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Egg-Normous Burrito (No Measure)

Run 15:00 with vest (20/14) (easy/moderate)

-Rest 3:00-

10 Sets (1 Set Every 3:00)

20/15 Calorie Assault Bike

200m Run

*IF you have no bike, perform:

10 Sets (1 Set Every 3:00)

400m Run

SCALING

Run 15:00 with (20/14) vest (easy/moderate)

-Rest 3:00-

10 Sets (1 Set Every 3:00)

15/12 Calorie Assault Bike

150m Run

The SCALING aim is to keep intensity high and finish near target time

Scale to finish near the target score:

Don’t score the run with the vest

TARGET SCORE

Target Time each set: sub 2 minutes

Time Cap each set: 2 minutes 30 Seconds

STIMULUS

This is pure aerobic intervals and improving our ability to adapt to shorter, powerful work on run and bike with limited rest each set.

WORKOUT STRATEGY & FLOW

Assault bike: Open up aggressive and settle into a fast pace ideally 550/450+ watts

Run: Keep these fast and try to finish in 40-50 seconds

The McGriddle (No Measure)

BikeErg

5min at easy “”warm-up”” pace

1min from moderate to fast pace

2min at 75-80rpm

2min at 80-85rpm

1min at 88-92rpm

2min easy recovery spin

3x (5min seated at 88-92rpm Damper as needed, 3min easy spin, 5min Standing at 55-60+ RPM Damper 10, 3 min easy spin)

2min at easy “”cool down”” pace

Duration: 60min

Accessories

3 Sets

1:00 Side Plank (right)

1:00 Hollow Rock Hold

1:00 Side Plank (left)

1:00 Push up Plank

-Rest 0:30 b/t sets and reps-

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