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DESCRIPTION

STRUCTURE: In 18 Minutes athletes will start by completing a Buy In 5k Bike. Then in time remaining, athletes will complete as many rounds as possible of 20 Russian Kettlebell Swings and 40 Air Squats.

STIMULUS: “REMAIN SEATED” is a Threshold workout.

STRATEGY: Athletes should aim to get off the Bike in 10:00, complete Kettlebell Swings in 0:30 and Air Squats in under 1:00

SCALING: Athletes can scale back Bike distance to finish in 10:00 and go lighter on Kettlebell Swings to get the reps done in 1-2 sets.

SCORING: Athletes’ score will be Rounds + Reps of Kettlebell Swings and Air Squats in time remaining after they complete the 5k Bike. Athletes should aim to get around 5 Rounds.

EFFICIENCY TIPS

-Athletes should Bike at a smooth and consistent pace

-Aiming to get off the Bike in 10:00

-Athletes should hold on for big sets or unbroken Kettlebell Swings and pace on the Air Squats

WOD

“Remain Seated” (AMRAP – Rounds and Reps)

“REMAIN SEATED”

AMRAP 18:

Buy-In: 5,000 Meter Bike

In Time Remaining. . .

20 Russian Kettlebell Swings

40 Air Squats

Subs:

2000m Run or 2500m Row

RX+-70/53#

RX-53/35#

50-59-35/26#

60+-26/18#

Basics-10 AMRAP 1000m Row, 10 RKSB, 20 Squats