WEDNESDAY

Warm-Up:

2 Sets, Rotating Stations

30 seconds @ Each Station - 15 second Transition

-Echo Bike, Building Pace

-2 Alternating Step-Ups + 1 Box Jump

-Inchworm Push-Ups

-Strict Knees to Chest

Workout Primer

5/4 Calorie Echo

1 Burpee Box Jump Over

3 Toe to Bar

1 Burpee Box Jump Over

Rest 30 seconds and Repeat for 2 sets Total

"Now We Are Free"

Fitness

8 Sets, For Time

7/5 Calorie Echo

5 Burpee Box Jump Overs

7 Kipping Knees

-Rest 1:00 b/t sets-

Performance

8 Sets, For Time

9/7 Calorie Echo

6 Burpee Box Jump Overs

9/7 Toe to Bar

-Rest 1:00 b/t sets-

Box = 24/20’’

Objectives / Stimulus / RPE / Workout Strategy

Stimulus: Midline and Quad Stamina / High Power Output

RPE: 8/10

Primary Objective: Maintaining Consistent paces per set. This is a workout where there could be massive drop-offs if not tackled correctly. 

Secondary Objective: Each set of Burpee Box Jump Overs in under 40 seconds.

Optional Accessories

3 Sets, For Quality

10 Weighted Russian Twists (Over and Back = 1)

10 Alternating V-Ups

2/2 Single Arm Turkish Sit-Up

1 Wall Walk + Max Wall Facing Handstand Hold

-Rest as needed b/t sets-