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DESCRIPTION

STRUCTURE: In Part 1, athletes will complete CompTrain Benchmark Workout “DEATH RACE” 5 Rounds of 15/12 Calorie Bike and 10 Burpees. In Part 2, athletes will complete 5 sets of Back Squats: 3-3-8-8-8+

STIMULUS: “DEATH RACE” is a Sprint. Followed by Heavy Back Squats.

STRATEGY: Athletes should be able to complete a Round of Bike and Burpees in under 2:00.

SCALING: If needed, athletes can decrease the Bike Calories or number of Burpees.

SCORING: Athletes’ score will be their Time and load. Athletes should finish “DEATH RACE” in 7-10 Minutes.

EFFICIENCY TIPS

“DEATH RACE”

-Athletes should find a Threshold pace to maintain on the Bike

-Athletes should push the pace on the Burpees making sure to maintain integrity of the standard

WOD

“Death Race” (Time)

“DEATH RACE”

5 Rounds For Time:

15/12 Calorie Bike

10 Burpees

12 min Time Cap

60+-8 Burpees

Basics-8 Cals, 6 Burpees

3: Back Squat (Set 1: 3 Reps @ 60% 1RM)

3: Back Squat (Set 2: 3 Reps @ 68% 1RM)

8: Back Squat (Set 3: 8 Reps @ 73% 1RM)

8: Back Squat (Set 4: 8 Reps @ 73% 1RM)

8+: Back Squat (Set 5: More than 8 Reps @ 68% 1RM)

Change reps to how many reps completed and then enter load