Thursday June 11th

General Warm-Up
2:00 Easy Run or 2:00 Bike
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2 Rounds
10/10 Standing Leg Swings per side (Rig as support hold)
5/5 slow worlds greatest stretch
5/5 Pendulum Lunges
10 Alt Box Step-Ups
5 No Jump Burpees (easy, focus on rhythm)

Primer
2 Sets:
5 Burpee Box Jump Overs
100m Run at effort
10/8 Calorie Echo Bike
100m Run at effort
5 Burpee Box Jump Overs

Use this to confirm box height, bike feel, and pacing intent before "Penalty Box" begins.

Conditioning
***Scale so you have rest. Absolutely stop at 8:00 each round if you are not done
"Penalty Box"
Every 9:00 x 4 Sets
10 Burpee Box Jump Overs
200m Run
30/22 Calorie Echo Bike
200m Run
10 Burpee Box Jump Overs
Time Cap: 8:00 per set
Score = Sum Total Time (all 4 sets combined)
Box: 24/20in

Level 2:
Every 9:00 x 4 Sets
8 Burpee Box Jump Overs
200m Run
24/18 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 24/20in

Level 1:
Every 9:00 x 4 Sets
8 Burpee Box Step-Overs
200m Run
18/14 Calorie Echo Bike
200m Run
8 Burpee Box Step-Overs
Box: 20in

Masters 55+:
Every 9:00 x 4 Sets
8 Burpee Box Jumps Overs
200m Run
22/16 Calorie Echo Bike
200m Run
8 Burpee Box Jump Overs
Box: 20in


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Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals: 6:00-8:00 per set
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 8.5/10

Primary Objective: Complete all four sets at a consistent pace +/- 10 seconds
Secondary Objective: Complete all sets in sub 7:00 to allow 2:00 of recovery between sets.

Workout Strategy
"Penalty Box" is a pacing workout disguised as a sprint. The palindrome structure means athletes face Burpee Box Jump Overs twice per set, and the quality of the second set of 10 is entirely determined by how they managed the first half of the interval. Open with a controlled, rhythmic 10 Burpee Box Jump Overs, not a sprint, and get into the first 200m run at a hard but sustainable effort. On the Echo Bike, drop in and find a consistent cadence immediately; athletes who hammer the first 10 calories and fade will lose 30-45 seconds on the back half of the bike. Target 30/22 calories in under 2:00 as the benchmark for athletes who are fit to the Rx standard. Coming off the bike, the second 200m run is where the legs will feel heavy; push through the first 50m and the body will settle. The closing 10 Burpee Box Jump Overs are the most honest measure of how well the pacing held up. Athletes who have more than 1:00 left in the interval after the final Burpee are on track. Those who are scrambling to finish inside 8:00 need to recalibrate for the remaining sets and either push a little harder or scale accordingly.

Modifications / Adjustments
Burpee Box Jump Overs: Reduce to reps before reducing height / Reduce box height before adjusting to step-overs / Adjust to 15 Burpees for those that cannot box jump over.
Echo Bike: Assault Bike at 33/25 calories or Bike Erg at 35/28 as direct substitute
200m Run: 250/200m Row as direct substitute / 250/200m Ski Erg. / For Bad Weather Sub 6 Shuttle Runs Per 200m Run

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