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.

- This is a progressive warm-up. The goal is to practice the movements and the weights you will be performing for the workout.
- If you reach a movement that you cannot perform, reduce the difficulty and practice the movement or load you are using in the workout.
- In the loading up and mini round phase of the warm-up, build to your workout weight.
* Rest at least 10 minutes before starting the workout.

Stimulus & Goals
- The goal for most athletes is to get into the second row.
- More advanced athletes may finish under the 20-minute cap and the fittest in the world could finish close to the 15-minute mark.
- Complete each set of wall walks in 2:00 or less.
- Barbell loading should be light to moderate. Although, based on accumulated fatigue, each bar is going to feel heavier than you want it to.
- Complete each barbell movement in 3:00 or less.

Strategy
- This workout is not won in the first 55 reps, however, if you can push the pace a little without digging yourself a hole, you will give yourself more time for when fatigue begins to set in.
- Stay close to the barbell. Minimize rest breaks and "drifting" away from the bar. The loads are decreasing and even though you may not want to do 1 more rep, you can. So, stay close and keep getting your hands back on the barbell.
- If you are able to get back to the second row, this is the time to empty the tank and leave it all out on the floor.

Modifications
Wall walk | Range of motion, inchworm + push-up.
Row | Calories, bike, ski erg, air runner, 600-meter run.
Deadlift | Load, sumo deadlift, dumbbell deadlift, unloaded good morning.
Clean | Load, hang clean, dumbbell clean, or hang clean, kettlebell swing.
Snatch | Load, hang snatch, dumbbell snatch, or hang snatch.

- Walk backward as you pull/drag the sled with a rope or a strap.
- Increase loading across each set as long as you can complete each set without breaking.
- Rest about 90 seconds between sets.