Bike/Ski Sprint Interval Work
10 Rounds for Cals :15 Aggressive Pacing, :45 Easy Pacing
M:
10 Rounds for time:
5 Shuttle Runs (25 ft Down and back)
7 Shoulder to Overhead 115/75
9 V Ups
Program Notes:
Today we have a conditioning heavy day with some shoulder and core endurance. We start the day off with 10 mins of varied pacing biking or skiing (your choice). :15 aggressive and :45 seconds of easy pacing. Total cals all day is the score.
Choose your effort level here wisely as you’ve also got a 10 round metcon as well.
“The metcon involves shuttle runs, shoulder to overheads and V ups. The shuttle runs will act as your “”active recovery”” but in order to score well in this you’ll need to hustle. The shoulder work and V ups are low rep ranges per round. “
Aim for unbroken all day. Scale the weight and movement accordingly.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 135/95, toes to bar (only if your shoulders are feeling great) We’ve had shoulder involvement Monday and Tuesday with more to come later in the week, so be smart.
Intermediate: 95/65
Scaled: 75/55, Tuck ups or Sit Ups
Beginner: Use the weight that makes sense for where you are at in the progression of the shoulder to overhead. Consider reducing the reps down to 5, sit ups