2/01/2021

3 ROUNDS

20/15 Cal Bike

15 Pull-Ups

20 Overhead Walking Lunges RX (95/65) CFC1 (65/45)

-Rest 3:00-

1 ROUND

60/45 Cal Bike

30 Pull-Ups

60 Overhead Walking Lunge

ADJUSTING

*Reps, Loading, Volume*…

Bike -- Athletes should be able to complete the bike in the first part in 1:30 or less, and under 4:00 in the second part

Pull-Ups -- Athletes should be able to complete sets of 5. 2-3 sets in the first part and 4-5 sets in the second part

OH Walking Lunge -- Athletes should aim for unbroken or 2 sets in the first part. Load should allow for sets of 10-15 or

more.

*Movement Adjustments*...

Bike -- Sub for 300m and 900m Run or 25 Cal and 75 Cal Row.

Pull-Ups -- Sub for Jumping Pull-Ups, Ring Rows or Bent Over Row with the Barbell.

OH Walking Lunge -- Sub for Front Rack or Back Rack Lunges if they cannot go OH. If the athlete cannot Lunge they can

sub for OH Squat, Front Squat or Back Squat. Athletes can also sub for a Weighted Step Up if the Lunge or Squat is not an

option for them.