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TRUCTURE: Athletes will perform 5 rounds starting with a 1,000/800 Meter Bike, once done with that they will perform a max unbroken set of Toes to Bar. Then the same 1,000/800 Meter Bike and then a Max Unbroken set of Dumbbell Floor Press. Athletes will do each unbroken movement 5 times today in total and Bike 10 times in total today.

STIMULUS:”Pit Stop” is a Pacer workout.

STRATEGY: 1,000/800 Meters on the Bike should take 2:30 or less. An Unbroken set of Toes to Bar or Double Dumbbell Floor should be in the double digits for at least 3 rounds and take 1:00 or less.

SCALING: Choose a distance for the bike that makes the above time goal doable. Choose a variation of toes to bar that allows for at least 3 double digit sets and a weight for the Floor press that allows for 3 double digit sets

SCORING: Score is the total reps of toes to bar and floorvpress. Today’s workout is time capped at 35:00.


-Take time setting up/preparing for each unbroken set, no need to hammer the bike or rush.

With a 35:00 Cap, each round should be completed in 7:00, or 3:30 per Bike and Unbroken set.


Pit Stop (Time)


5 Rounds For Reps

1,000/800 Meter Bike

Max Unbroken Toes to Bar

1,000/800 Meter Bike

Max Unbroken Dumbbell Floor Press

*Score = Total Reps of Toes to Bar +Total Reps of Floor Press

35 min Time Cap

Subs-500/400m Row or 400m Run



50-59-20/15# Hanging Knee Raises

60+-15/10# Hanging Knee Raises

Basics-250m Row, 10 Knee Raises/10

DB Floor Press