08/17/2021

4 SETS

ON A 2:30 RUNNING CLOCK...

12 Up-Downs

8 Push Jerks (155/105)|(115/75)

Max Cal Bike in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Reps)

ADJUSTING

*Reps, Loading, Volume*…

Up-Downs -- Athletes should be able to complete the Up-Downs in :30-:40. Adjust reps to 8-10 if needed for deconditioned

athletes

Push Jerks -- Load should allow for athletes to perform all 8 reps unbroken every round

Bike -- Athletes should aim for their own 80% effort

*Movement Adjustments*...

Up-Downs -- Sub for V-Ups or Ground to Overhead with a Med Ball or Plate if the athlete cannot perform the Up-Down

Push Jerks -- If the athletes cannot maintain the Front Rack, have them sub for DBs. If the athlete cannot go Overhead

have them sub for Floor Press or Bench Press

Bike -- Sub for Row or Run if the athlete cannot Bike