thursday, nov. 2

0:00-12:00 - "Elm Street" Part 1

For time:

60 Double Unders

30/21 Echo Bike Calories

15 Toes-to-bars

40 Double Unders

20/14 Echo Bike Calories

15 Toes-to-bars

20 Double Unders

10/7 Echo Bike Calories

15 Toes-to-bars

Athlete Instructions

Rest 2 mins from the time cap before part 2.

Time Domain 7:00-10:00

Time Cap: 12:00 minutes

Athlete Notes

Primary Objective: Maintain unbroken sets on the Toe to Bar

Secondary Objective: Increase Echo Bike RPM's across all sets.

Stimulus: Midline Conditioning / Aerobic Capacity

RPE: 8/10

This also carries over into part B where we want to build paces.

14:00 - "Elm Street" Part 2

Complete as many rounds as possible in 6 mins of:

24 Double Unders

8/6 Echo Bike Calories

8 Toes-to-bars

Athlete Instructions

Goal: ~ 4 Rounds