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 set to increase your range of motion and elevate your heart rate.
- Use an empty barbell through the first two sets and then, in the final three sets, find your workout weight and movement options.

Stimulus & Goals
- 5-100 double-unders.
- 20-40 push presses.
- 20-60 squats.
- No rest between movements; expect :5-:10 for transitions.
- Light movements at fast paces to allow for some intensity while recovering from the Open workout.

Strategy
- Move for as much of the minute as possible. Don't push to failure; pause, take a deep breath, and get back to it.
- Challenge yourself to beat your previous round score.

Modifications
Double-unders | Single-unders, penguin taps
Push presses | Load, dumbbell push presses, shoulder presses
Air squats | Air squats to a target, lunges, box step-ups

Stimulus & Goals
- Run efforts in 1:00 or less.
- Moderate-to-light load for unbroken dumbbell box step-overs.
- :30 or more rest per round.

Strategy
- Today's workout is a grind. Each set should be a sprint effort with no real reason to stop in either movement; plan to put your head down and work.
- Push the pace on the run efforts and challenge yourself to hang on to the dumbbells.

Modifications
Run | Distance, substitutions
Dumbbell box step-overs | Load, box height, unweighted step-ups, walking lunges

Run substitutions | 400/500-m C2 bike, 500/700-m Assault or Echo bike, 200/250-m row or ski

- Perform the L-sit using a pair of parallettes, hanging from a pull-up bar, or finding any creative way to get yourself off the ground. Use the same technique throughout the entire 3 minutes that allows you to hold the L-sit for at least 10 seconds and no longer than 40 seconds. Rest as needed, but pick up where you left off until you accumulate 3 minutes of work.