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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



  • 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


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



  • 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

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