Saturday 8.31.19


tttTD16

50/40 Calorie Assault bike Buy in
… immediately into
10 rounds for time:
6 OHS 95/65#
7 TTB
8 Bar Facing Burpees

* See video above for coaches tips, workout evaluation, movement standards.


SCALED

tttTD16 Scaled Version

30/20 Calorie Assault bike Buy in
… immediately into
10 rounds for time:
6 OHS 75/55#
7 hanging straight leg raises (legs behind bar at bottom, heels above hips at the top)
8 Bar Facing Burpees

* See video above for coaches tips, workout evaluation, movement standards.


ADDITIONAL SANCTIONAL TRAINING


Part 2: Outdoor Bike

4:30 @sustainable pace
30 sec @sprint finish pace
x8 sets

Coach’s Note: The main focus of this training session is the 30 second sprint intervals at the end of each 5 minute interval. The sustainable pace should be the fastest pace you think you can possibly hold while maintaining the intensity of the 30 seconds pushes. If you are getting too fatigued trying to hold the pace to put effort into the sprints, just back off and maintain intensity on the hard portions.