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STRUCTURE: For time, athletes will complete: 100 Double Unders, 2,000 Meter Bike, 100 Single DB Reverse Lunges, 2,000 Meter Bike, and 100 Double Unders. On RX+ Lunges it will be 300′ of Single DB Overhead Walking Lunges. Athletes must alternate legs every rep but can switch arms whenever they’d like.

STIMULUS: “BOUNCER” is a Pacer workout.

STRATEGY: Athletes should complete Double Unders in under 2:00, 2,000 Meter Bike in under 5:00, and Lunges in under 6:00.

SCALING: Athletes should cap Double Unders at 2:00. Athletes should decrease the Bike distance to 1,600 Meters if it is difficult for them to maintain a 2:20/1,000m pace. Athletes should decrease weight on Overhead Lunges over holding in a racked position.

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 15-20 Minutes.


-Athletes should stay calm on Double Unders. There is a possibility athletes will trip up; coach them to breathe, do a few singles, change directions, loosen their grip. . . stay calm.

-Athletes should hold themselves accountable by checking their pace on the Bike monitor. The workout is in the second Bike; athletes will need to dig deep!

-Have athletes look at the clock after the first Bike and see if they can do 20 Lunges on the Minute to stay moving.


“Bouncer” (Time)


For Time:

100 Double Unders (150 singles)

2,000 Meter Bike

100 Single DB Reverse Lunges

2,000 Meter Bike

100 Double Unders

22 min Time Cap


1000m Row or 800m Run

RX+ -50/35#, 300′ Single DB OH Walking Lunge

RX- 50/35#, Single DB Held Horizontally in front

50-59 – 100 Reverse Lunges, no weight

60+- 100 Goblet Squats 20/15# Single DB

100 Single Jump Ropes

Basics-50 Jump Rope, 500m Row, 50 Reverse Lunges no weight