IN TEAMS OF 3…
I. ON A 12:00 RUNNING CLOCK…
Establish 3-Rep Bench Press for Each Athlete*
*Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift.
II. ON A 12:00 RUNNING CLOCK…
Max Rounds of Cindy + Max Cals on Bike*
1 Round of Cindy is…
15 Air Squats
*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10.
30 Cals = 3,
70 Cals = 7,
110 Cals = 11.
No credit for partially completed sets of 10 or partial rounds of Cindy.
29 Cals = 2,
71 Cals = 7,
115 Cals = 11.
GOAL – Strength session goal is to build comfort with the bench press; how to bench and how to spot, while building to a heavy 3 for the day. In the workout, push the pace on the bike, and keep the Cindy rounds nearly unbroken for the full time!