Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Use the first three sets to begin moving explosively to prepare for the movements in the workout.
- Perform your workout jump rope variation.
- Use the last three to five sets to build up in weight on the shoulder-to-overhead, but avoid exhausting yourself before the workout.

Stimulus & Goals
- Sprint efforts on the bike.
- Aim for 7-15+ calories in each interval.
- 3-4 shoulder-to-overhead attempts with :60-:90 rest between.

Strategy
- Treat these as two separate tests. Don't pace the bike in anticipation of the lift. The challenge is to go into the lift under fatigue.
- If possible, take the barbell out of a rack. Otherwise, you may be limited by the clean.

Modifications
Bike | Row, ski, air bike
Shoulder-to-overheads | Load, dumbbell variations

- Relatively heavy grunt work.
- Increase loading of both the dumbbells and the sandbag across as many sets as possible.
- Complete both movements in 2 sets or less.
- Rest 10-20 seconds between movements and then as needed between sets.
- Build to a challenging load that still allows for quality movements for both the carry and the hold.

Modifications
Farmers carry | Dumbbell box step-ups
Sandbag hold | Load, dumbbell or kettlebell front-rack hold

- For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
- To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
- To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.