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STRUCTURE: Athletes will complete 10 Rounds for Time of 500 Meter Bike Erg, 30 Double Unders, and 10 Burpees to Target.

STIMULUS: “MOVING TARGET” is a Pacer workout.

STRATEGY: Athletes should be able to complete 1 Round in under 3:00.

SCALING: If athletes struggle to maintain a 2:30/500m pace on the Bike, they should scale the Bike to 400 Meters. Athletes should cap Double Unders at 0:45.

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 22-28 Minutes .


-Athletes should pick a maintainable pace on the Bike

-Athletes should aim to complete Double Unders in as few sets as possible

-Athletes should move at a consistent pace on Burpees to Target not coming out too hot


“Moving Target” (Time)


10 Rounds For Time:

500 Meter Bike

30 Double Unders (45 singles)

10 Burpees to Target (6″)

Time Cap: 30 Minutes


250 Row or 200 Run

RX+-Same as RX’d

RX-As Written

50-59-As Written

60+-Just Burpee, no target, 30 singles

Basics-100m Row, 10 Jump Ropes, 5 Burpees