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STRUCTURE: Athletes will complete 3 Rounds of 500 Meter Bike, 20 Slam Balls, 500 Meter Bike, and 20 Reverse Burpees

STIMULUS: “PIT STOP” is a Threshold workout

STRATEGY: Athletes should be able to complete 500 Meter Bike in under 1:20

SCALING: Athletes should scale to a 400 Meter Bike if maintaining a 2:30/1000m pace is challenging

SCORING: Athletes’ score will be the Time it takes to complete the workout. Athletes should aim to complete the workout in 18-22 Minutes


-Athletes should push the pace on the Bike

-Athletes should move at a consistent pace on Slam Balls and Reverse Burpees


“Pit Stop” (Time)


3 Rounds For Time:

500m Bike

20 Slam Balls

500m Bike

20 Reverse Burpees

Scale for Reverse Burpee is Sit up then Jumping Squat or using your hands to assist getting up

24 min Time Cap


200m Run or 250m Row

RX+-Same as RX



60+-10/6#, 20 Sit Ups/ 20 Jumping Air Squat

Basics-200m Row, 10 Slam Balls, 10 Reverse Burpee Scale