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WORKOUT BRIEF [0:00 – 5:00]

STRUCTURE: In Part 1 athletes will build to a heavy set of 2 Push Presses. In Part 2, Athletes will complete 10 rounds, starting a new round overy 2:00 of a 500/400 Meter Bike, 30 Double Unders and 10 Push Presses.

STIMULUS: “Snap, Crackle, Pop” is a Sprint Pacer workout.

STRATEGY: Athletes should aim to complete each 500/400m Bike in 1:15 or less. 30 Double Unders should be completed in 0:30 or less, 10 Push Press Should be completed in 0:15 or less.

SCALING: Athletes should choose a number of reps for the bike and jump rope that they can complete in the given time. Athletes should choose a weight for push presses that allows for each round to be completed unbroken.

**SCORING:**In Part 1 Athletes score will be the heaviest load they use for a set of 2 Push Presses.


-The Bike is the easiest movement to go faster on today

-Recover on the bike if Double Unders are not guaranteed unbroken today


Push Press (12 min to Est a Heavy Set of 2)


Snap, Crackle, Pop (Time)


On the 2:00 x 10 Rounds:

500/400 Meter Bike

30 Double Unders (45 singles)

10 Push Press

*Score = Slowest round

Subs-200m Run or 250/200 m Row




60+-55/35#, 30 Singles Unders