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STRUCTURE: Five times, athletes will Bike 1000 or 800 Meters, before moving on to 12 Deadlifts then finish each round with 30 Abmat Sit-ups and a 100 Meter Farmers Carry.

STIMULUS: “Aftershock” is a Threshold workout

STRATEGY:**Athletes need to finish each 1000 or 800 Meter Bike in under 2:30, 12 Deadlifts should take under 1:00, and 30 Abmat Sit-ups should take less than 1:30. Each Farmers Carry should be completed in 1:00. **SCALING: Choose a distance for the bike and weights/reps for Deadlifts and Sit-ups that allow each movement to be completed within the given times. 12 Deadlifts should be completed in 2 sets or less.

SCORING: Score today is the time it takes to finish the workout. “Aftershock” will take 20-30 minutes.


-Push the bike as fast as you can and still get off and immediately pick up the bar for deadlifts.

-Hold on to thee bar to complete 12 deadlifts in 2 sets or less

-The Sit-Ups are the rest today

AfterShock (Time)


5 Rounds For Time:

1,000/800 Meter Bike

12 Deadlifts

30 AbMat Sit-ups

100 Meter Farmers Carry

30 min Time Cap

Subs-500/400m Row, 400m Run

RX+-185/135#, 50/35#

RX-155/105#, 35/20#

50-59-135/95#, 20/15#

60+-115/75#, 15/10#

Basics-200m Row, 10 Light DL, 10 Sit Ups

100m Light FC