FIT-2025-139

Warm Up:

• Bike x 5 min (3-3 nasal breath)
• Bike x 5 min (sprint 5 sec / min)
• CARs, 2 x 3
  • Shoulder, Hip
• EMOM / 6:
  • Sandbag to shoulder x 2
  • Increase load every 2 min

Work:

• Round 1:
  • Sandbag to chest x max effort (or failure)
  • Bike x 5 cal sprint
• Round 2:
  • Sandbag to chest x max effort (or failure)
  • Bike x 10 cal sprint
• Round 3:
  • Sandbag to chest x max effort (or failure)
  • Bike x 15 cal sprint
• Round 4:
  • Sandbag to chest x max effort (or failure)
  • Bike x 20 cal sprint
• Round 5:
  • Sandbag to chest x max effort (or failure)
  • Bike x 25 cal sprint
• Rest as needed between rounds

Support:

• Deadhang x fail

Results:

• Warm Up: 86 cal, 70# / 100# / 150# sandbag
• Work: 250# sandbag attempts, 10 cal / 15 sec, 25 cal / 1:20
• Support: 1:11 @ bodyweight