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DESCRIPTION

STRUCTURE: Athletes will complete 20-1 Air Squats starting with a 500 Meter Bike each round.

STIMULUS: “DOWN WITH THE QUICKNESS” is a Grind.

STRATEGY: Athletes should be able to complete the Bike in under 1:15. Athletes can move fast on Air Squats so long as they meet full range of motion.

SCALING: If needed, athletes can decrease the Bike distance to 400 Meters.

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish between 28-32 Minutes.

EFFICIENCY TIPS

-Maintain a consistent pace on the Bike

-Athletes should Air Squat at a pace that allows them to maintain full range of motion

WOD

“Down with the Quickness” (Time)

“DOWN WITH THE QUICKNESS”

For Time [35 Minute Time Cap]:

500 Meter Bike Erg

20 Air Squats

500 Meter Bike Erg

19 Air Squats

500 Meter Bike Erg

18 Air Squats

….

500 Meter Bike Erg

1 Air Squat

Subs

200m Run or 250m Row

RX+-Same as RX

RX-As Written

50-59-As Written

60+-As Written

Basics-10 to 1