General Warm Up (5-12)
2 rounds:
Bike 1:00 (;20 easy, :10 hard)
:30 Wallsit
5-10 Close Stance Slow Air Squat
10 Alternating Step Up
Specific Warm Up (12-20)
Box Jump Over:
4 Box Jump (low height)
4 Box Jump Over (low height)
4 Box Jump Over (workout height)
Candlestick:
5 Close Stance Squats (feet together)
10 Tuck Rocks (feeling out momentum)
5 Candlestick (higher surface, just to get a feel)
4-6 Candlestick (workout version, whatever is challenging)
tuck rocks:
candlestick higher surface:
+
5 Spartan Burpees
RX (22-47)
Tabata :20 on/ :10 off x 8 At each movement with 3:00 rest/ reset between each
1. Box jump over (20′) (clear the box)
2. Spartan Burpee to 6′ target
3. Echo Bike
4. Candle stick pistol
Intermediate
1. Box jump over (20′) (jump on then step down)
2. Spartan Burpee to 6′ target
3. Echo Bike
4. Candle stick pistol (from bench or stack of mats)
Baseline
1. Plate jump+ step down
2. Spartan Burpee to overhead reach
3. Echo Bike
4. Candle stick (from bench or stack of mats)
(50-60)
4 sets:
:30 Max Banded Tricep Extensions
Rest :30
:30 Max Banded Curls
Rest :30
Today we go hard and fast! Even though each movement has 8 rounds, the goal is to attack every interval with near full-send intensity right from the start.
These intervals were originally designed for high-level cyclists, and today we’re applying that same style of training to our fitness. The 3:00 recovery between movements should help you reset enough to push hard again, but don’t expect the :10 rest during the working intervals to feel like true recovery. Think of it more as a quick pause to reset before getting right back after it.
The candlestick pistols will likely be the slowest movement today. Challenge yourself with a variation that is difficult but still allows you to move steadily and consistently through all 8 rounds.