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Decrease Distance (to a distance that can be completed in under 2:15)

400m Run

1000/900m Bike Erg

400/360m Ski Erg

25/18 Calorie Assault or Echo Bike

40/28 Calorie Schwinn Bike


Decrease Load/Reps (to a rep range that can be completed in 2 sets. For decreasing reps, we recommend not going any lower than 5 reps)

Deadlift from Plates (this will decrease range-of-motion for athletes who struggle to maintain a neutral spine in the set-up)


Decrease Reps (to a number that can be completed in 3 sets)

Decrease Range-of-Motion – Use 1 or 2 Abmats)

Dumbbell Push Press; Strict Press; Single Arm DB Press

Push-Up Variation, Pike, Hands elevated on a bench or box, Knee Push-Ups


REPEAT 08/06/21

“Diameter” (Time)


4 Rounds For Time:

500 Meter Row

9 Deadlifts

18 Handstand Push Ups

22 min Time Cap

Subs -400m Run, 25/18 Cal Bike

RX+-185/125# (If PP DB 50/35#)

RX-155/105# (If PP DB 35/20#)

50-59-105/75#, Box HSPU, (If PP DB 20/15#)

60+-95/65#, PP DB 15/10#, 300/250m Row

Basics-200 Row, 5 DL, 9 DB PP or Box HSPU