Monday, 18 May 2020
"Triple Threat"
On the 0: 1 Mile Run On the 10: 100/70 Calorie Row On the 20: 100/70 Calorie Assault Bike
30 Minute Time Cap
STIMULUS
GENERAL
Working through interval work with three different mono-structural movements
After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the row
Follow the same format for the row into the assault bike
We definitely want some rest built it so we can maintain intensity for the next movement
To do so, let's either reduce the distance/calories or set a time cap of 9 minutes for each movement
There is a 30 minute total time cap for the workout, which means you'll have 10 minutes to complete the final station
Enter all three of your times separately and SugarWOD will add the total together for your final score
Compare scores to 3.17.20
WARMUP
Running Line Drills
High Knee Karaoke Over the Hurdle Knee to Chest Cradle Stretch Walking Samson Lunge & Twist (Over Front Leg) Toe Touches High Knees Butt Kickers Straight Leg Hops Side Shuffles Side Shuffle with Jumping Jacks Toes Out Walk Toes In Walk Heel Walk Toe Walk Outside Foot Walk Inside Foot Walk Fast Feet
STRATEGY
GENERAL
We have three efforts with a small amount of rest built in
This means these are not all out efforts at each station, rather repeatable paces across the board
It can be helpful to envision the speed you would hold for a 5k run, a 5k row, and a 10k bike when considering how fast to go here
These are all paces that you could hold for around a 20 minute effort on each movement
A nice goal might be to finish all three of these movements around the same time