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STRUCTURE: Athletes will complete five 4:00 intervals of work, resting 4:00 between rounds. Each interval will begin with athletes completing 30 or 20 calories on the bike, from there athletes will complete 30 Shuttle Runs. When that work has been completed athletes will spend the remainder of the 4:00 interval accumulating as many toes to bar as possible. Athletes will rest 4:00 between rounds.

STIMULUS: “Nail Polish” is a Sprint workout.

STRATEGY: 30/20 Calories on the bike should be completed in 1:30 or less. 30 Shuttle Runs should be completed in 2:00 or less. This should leave athletes with about 0:30 to accumulate Toes to Bar each round.

SCALING: Athletes should choose a number of calories on the bike that they are confident they can complete in 90 seconds or less each round. Choose a number of shuttle runs that can be completed in 2:00 or less. Athletes should choose a variation of Toes to Bar that they can complete in sets of 5 or more reps.

SCORING: Athletes score today will be their total number of Toes to Bar.


-Quick Sets on Toes to Bar

-Push the bike, try to recover on shuttle runs going into Toes to bar


Nail Polish (5 Rounds for reps)


5 Rounds x AMRAP 4:

20/14 Calorie Bike

30 x 10-Meter Shuttle Runs

Max Toes to Bar

Rest 4 Minutes Between Rounds

*Score = Total Toes to Bar

Subs-30/20 Cal Row

RX+-Same as RX

RX-As Written

50-59-Hanging Knee Raises

60+-Sit Ups

Basics-3 min Work/1 Min Rest, 10 Cal Row, 14 SR

No more than 20 Sit Ups per round