Tuesday, Dec. 5

"Fly in the Ointment" A

For 2 cycles: AMRAP in 6 mins of:

15/11 Echo Bike Calories

12 Pull-ups

7 Burpee Box Jumps, 24/20 in

Rest 9 mins between each cycle.

For each cycle restart the AMRAP.

Athlete Instructions

Echo Bike Calories / 18/13 Assault Bike Calories

Alternate between A and B.

Rest 3 mins before "Fly in the Ointment" B…

"Fly in the Ointment" B

2 rounds, 6 mins each, for max reps of:

Run, 1000 m max reps in remaining time

Burpee Pull-ups

Rest 9 mins

Athlete Instructions

Alternate between A and B.

Rest 3 mins before "Fly in the Ointment" A...

Athlete Notes

Primary Objective: Complete 3 Rounds on Station 1 and 15+ Burpee Pull-Ups on Station 2

Secondary Objective: Complete each round on station 1 in 2:00 or less and finish each Run in under 5:00 minutes

Coaching Notes: -The goal is to maintain a challenging pace throughout, with -The 3:00 minute rest should provide enough recovery for consistent effort. In Station 2, aim for a pace under 5:00/k or 8:00/mile, adjusting the run to 800m if needed. On the bike, aim to finish each set in under 1:00 minute. - Adjust calories if the pace is unsustainable.

Stimulus: Lactate Threshold / Aerobic Capacity / Muscular Stamina

RPE: 9/10