Thursday, Jan. 26

Skill/Strength:

Alt EMOM 8 mins: Turkish Get-ups and Rope Climbs

Every 1 min for 8 mins, alternating between:

1 L/1 R Turkish Get-up, pick load

3 Rope Climbs

Athlete Instructions

Turkish Get-ups- increase loads or challenging across

2-3 Rope Climbs

"Na'vi"

Every 4 mins for 24 mins: Echo Bike Calories, Double Unders, 200 m, and Single Unders

Every 4 mins for 24 mins do:

0:00-1:00: 15/11 Echo Bike Calories

1:00-2:00: 50 Double Unders/75 Single Unders

2:00-4:00: Run, 200 m

Athlete Instructions

15/11 Echo Bike Calories

Double Unders/Single Unders- alternating rounds

The goal today is to push the working efforts and then rest a good amount before repeating and hitting another quality effort as we move from round to round. The goal is to push both the bike and the run. Try to catch your breath on the double unders before tackling the run. We then have a nice little rest until the 4 min mark before we come back onto the bike.