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“Triple Crown” (Time)

“Triple Crown”

For Time:

3,000 Meter Assault Bike

30 Single Dumbbell Box Step-ups

30 Power Cleans

17 min TIme Cap

Subs:

1500m Row or 1200m Run

RX+-70/50#, 24/20″, 135/95#

RX -50/35#, 24/20″, 115/75#

50-59-35/20#, 20/16#, 95/65#

60+ -20/15#, 16/11″, 75/55#

Basics-750m, Row, 30 Step Ups, 30 PC w/PVC/BB
DESCRIPTION

* Finishing out the week with a 3-station chipper workout

* While there are two weightlifting movements and one cardio movement, you’ll likely spend just as much time on the cleans and step-ups as you did on the bike

* We expect this piece to take between 10-15 minutes to complete

ASSAULT BIKE

* How to change the Assault Bike to meters:
Step 1: Begin by hard resetting the bikes computer. This action is achieved by holding down the ‘STOP’ button until you hear a beep.
Step 2: Push down the START and ENTER buttons simultaneously until the display reads the word ‘DISTANCE’.
Step 3: Press the UP/DOWN arrows to display the ‘KILOMETERS’ reading (instead of miles) and press ENTER.

* See all the way down the page for Assault Bike “”modifications””

SINGLE DUMBBELL BOX STEP-UPS

* You can hold the single dumbbell wherever is most comfortable during this station (hang, shoulder, goblet)

* This should be a challenging weight, but one that allows for at least 10 reps at a time (3 sets total)

* Alternate legs every rep for a total of 15 each side

* Finish on top of the box with the body at full extension

POWER CLEANS

* Choose a weight here that you could could cycle for 12+ unbroken reps when fresh

* Within the workout today, we’re looking for very fast singles or quick sets

* To put a number to it, this should be a station you can finish in about 3 minutes (10 reps on the minute)