April 27, 2022

Wednesday, April 27: HAPPY BIRTHDAY TO COACH DARRELL!!!

“Sonic the Hedgehog”

2 RFT: Echo Bike Calories, 400 m, Burpees-to-Target, and Toes-to-bars

2 rounds for time of:

50/40 Echo Bike Calories

Run, 400 m

-- Rest 3 mins --

25 Burpees-to-Target, 6 in

25 Toes-to-bars

Run, 400 m

-- Rest 3 mins --

Complete each interval for time and include your splits in your notes.

Time domain 27-37 mins (4:30-7 mins per interval)

Time cap: 40 mins (8 mins per interval)

This is a challenging mix primarily focused around keeping the runs fast and efficient. We would rather see the Echo Bike, burpees, and toes-to-bars paced out to allow for a sprint on the run rather than sprinting those and just surviving on the run. Goal here is to keep to about 2-3 mins on the Echo Bike before hitting a 1:30-2 min run. Then we move to the burpees and toes-to-bars with the focus of keeping each of those to 2 mins a piece before hitting the run.

L2: 2 rounds for time of:

42/33 Echo Bike Calories

Run, 400 m

-- Rest 3 mins --

20 Burpees-to-Target, 6 in

20 Knees-to-elbows

Run, 400 m

-- Rest 3 mins --

L1: 2 rounds for time of:

38/30 Echo Bike Calories

Run, 400 m

-- Rest 3 mins --

20 Burpees

20 Strict Hanging Knee Raises

Run, 400 m

-- Rest 3 mins --