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DESCRIPTION

STRUCTURE: Athletes will complete 30-20-10: 10 Meter Shuttle Runs and Bike Calories, 200 Meter Farmer’s Carry, 30-20-10: 10 Meter Shuttle Runs and Bike Calories, 200 Meter Farmer’s Carry, ending with 30-20-10: 10 Meter Shuttle Runs and Bike Calories.

STIMULUS: “Space Shuttle” is a Pacer workout.

STRATEGY: Athletes should be able to complete. . .

The Round of 30 in under 4:00

The Round of 20 in under 3:00

The Round of 10 in under 2:00

200 Meter Farmer’s Carry in under 5:00

SCALING: Athletes should cap Shuttle Runs and Bike Calories at 9:00

SCORING: Athletes’ score will be the Time it takes to complete the workout. There is a 38 Minute time cap.

WOD

“Space Shuttle” (Time)

“SPACE SHUTTLE”

For Time:

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike

200 Meter Farmer’s Carry

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike

200 Meter Farmer’s Carry

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike

38 min Time Cap

Subs-30-20-10: Cal Row

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-15-10-5