Guest Programmer – Rob Lawson
For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders
♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb
Post time to comments.
Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.
Intermediate option / For time: 15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders
♀ 70 lb
♂ 100 lb
Beginner option / For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders
♀ 35 lb
♂ 50 lb
"Movement Resources"