02/15/2021

40/30 Cal Bike

40 Single DB Alt. Step-Ups RX(50/35) CFC1 (35/20) Box (24/20)*

20 Handstand Push-Ups

40 Pull-Ups

20 Handstand Push-Ups

40 Single DB Alt. Step-Ups

40/30 Cal Bike

*DB Can be held in any way above

the waist.

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press

ADJUSTING

*Reps, Loading, Volume*…

Bike -- Athletes should be able to complete the bike in 3:30 or less.

Step Ups -- Athletes should be aiming to complete the Step-Ups in 1-2 sets. Adjust reps down to 30 if necessary.

HSPU -- Athletes should be able to complete both HSPU in 3-4 sets. Adjust reps down to 10-15 if necessary.

Pull-Ups -- Athletes should be able to complete the Pull-Ups in 6-8 Sets. Adjust reps down to 20-30 if necessary.

*Movement Adjustments*...

Bike -- Sub for 45/35 Calorie Row or 800m Run.

Step-Ups -- Sub for Single DB Weighted Lunge or Squats.

HSPU -- Sub for Box Pike Push-Ups or DB Strict Press.

Pull-Ups -- Sub for Jumping Pull-Ups or Ring Rows.