Freedom (RX’d)
For Time:
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
40/32 Calorie Air Bike
4 Wall Walks
100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)
4 Wall Walks
(KG conv: 22.5/15 DBs)
Independence
For Time:
3 Wall Walks or 4 (Half Way)
100ft Front Rack Double Dumbbell Walking Lunge (35’s/25’s)
3 Wall Walks or 4 (Half Way)
32/24 Calorie Air Bike
3 Wall Walks or 4 (Half Way)
100ft Front Rack Double Dumbbell Walking Lunge (35’s/25’s)
3 Wall Walks or 4 (Half Way)
(KG conv: 15/10 DBs)
Liberty
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms
20/15 Calorie Air Bike
5 Inch Worms
20 Weighted Box Step Ups (Light/Low Box)
5 Inch Worms
- Target time: 11-13 minutes
- Time cap: 16 minutes
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m sprint
Warm-Up
5 Min Ramp from RPE3 to RPE5
3x (30 Sec at RPE7 (100 RPM), 30 Sec at RPE3 (80 RPM)
2 Min at RPE1-2 (Any RPM)
Main Workout
6 Min at RPE5 (70 RPM)
3 Min at RPE3 (80 RPM)
6 Min at RPE5 (70 RPM)
3 Min at RPE3 (80 RPM)
2 Min at RPE1-2 (Any RPM)
Total: 30 Min
** This workout can alternatively be done on another machine or as a run.