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 few sets to increase your range of motion and elevate your heart rate.
- This warm-up is meant to be progressive. Build up to the movements and loading you plan to perform in the workout.

Stimulus & Goals
- 6-10 rounds.
- 30+ total pull-ups and front squats; unbroken sets of each.
- Double-unders in :30 or less each effort.

Strategy
- Remember to breathe and stay under control. Avoid coming out too fast at the start.
- Keep your arms down during the double-unders and your elbows up during the front squats.

Modifications
Chest-to-bar pull-ups | Chin-over-bar pull-ups, jumping pull-ups, ring rows
Double-unders | Reps, :30 of attempts, single-unders
Front squats | Load, dumbbell front squats, goblet squats, air squats

- 24:00-30:00 (including rest).
- Finish each 800-meter run in less than 5 minutes.
- Perform each run at a semi-sustainable pace (around 80-90% effort) rather than an all-out effort to allow you to recover enough to finish each set in a similar time.
- Perform this workout with friends for more push and drive to move faster. If you don't have someone to complete the workout with, wear a watch and set goals for each interval.

Modifications
Run | 1,600/2,000-m C2 bike, 800/1,000-m row, 1,800/2,500-m air bike

- Find a dumbbell load that allows you to go unbroken. You may increase the weight across the rounds, but maintain unbroken reps.
- Focus on maintaining locked-out elbows throughout the entire set. This will challenge both the strength and mobility in your shoulders.