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DESCRIPTION

STRUCTURE: For time, athletes will complete a 10,000 Meter Bike with a partner switching whenever they’d like. Starting on the 0:00, athletes will complete 5 Synchro Deadlifts on the minute.

STIMULUS: “SLEIGH RIDE” is a Threshold workout.

STRATEGY: Athletes should try to maintain a 2:30 pace or faster on the Bike. Athletes should complete Deadlifts in no more than 2 sets.

SCALING: Athletes should decrease the Bike distance to 8,000 Meters and decrease the Deadlift load if needed.

SCORING: Athletes score will be the Time it takes their team to complete the workout.

EFFICIENCY TIPS

-Athletes should focus on pushing hard on the Bike

-During Deadlifts, athletes should focus on quality of movement

WOD

“Sleigh Ride” – TEAM OF 2 (Time)

“SLEIGH RIDE”

[TEAMS OF 2]

For Time:

10,000 Meter Bike

On The Minute

athletes complete 5 Synchro Deadlifts

Subs

5000m Row or 4000m Run

RX+-185/135#

RX-155/115#

50-59-135/95#

60+-105/75#

Basics-2500m Row – Light DL

INDIVIDUAL VERSION

“Sleigh Ride”- INDIVIDUAL VERSION (Time)

“SLEIGH RIDE” – INDIVIDUAL VERSION

5000m Bike/2500m Row/2000m Run

Every Min 5 Deadlifts

On The Minute

athletes complete 5 Synchro Deadlifts

Subs

5000m Row or 4000m Run

RX+-185/135#

RX-155/115#

50-59-135/95#

60+-105/75#

Basics-2500m Row – Light DL