2 Sets for Time:
30-20-10Calorie Echo BikeGHD – Sit-up
–rest 1:1–
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): We have a burner today, so we will want to get your heart rate up in the warmup.
Warm up with a causal bike to get the body warm, and then hit some hollow rocks, and v ups to warm up for our ghds. Spend some time warming up your quads and calves, because we will be using our fast twitch muscles a lot today.
Stimulus: Anaerobic power output and teetering with lactic threshold.
Strategy: We have a real burner workout today. We should be moving at a bike pace that is pushing hard, but something that you can repeat in the second interval.
This will be about knowing yourselves and saving yourself for the set of 10. For the GHDs, this will be focusing on a rep speed that will allow you to breathe and almost reset for the bike, but still stay moving.
- Echo Bike– Getting the Echo bike started quickly will be your best bet. Once you settle into your pace, utilize the driving of your legs, until they get tired, and then also make sure to utilize the pushing of your arms to take some of the work off of your legs.
- GHD Situps– Having the proper setup is key here. Have your hips slightly off the pads. Bend your legs slightly as you descend to activate your glutes and hamstrings, and snap up aggressively to complete the rep. Remember to breathe!
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