Tuesday February 10th

General Prep and Flow
2 Sets:
1:00 Row / 1:00 Echo (Alt Sets)
6 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Deep Lunge Mountain Climbers
10 Kettlebell Deadlifts
Specific Prep
2 Sets
7/5 Calorie Echo
8-10 Russian Kettlebell Swings (S1) / 8-10 American Kettlebell Swings (S2)
3 x Ring Support Hold, Ring Dip Eccentric, Bottom of Ring Dip Hold (S1) / 5/4 Ring Dips (S2)
5 Burpees to Target
7/5 Calorie Echo

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“Falling Hard”

For Time:
50/40 Calorie Echo Bike
50 American Kettlebell Swings
50/40 Ring Dips
50/40 Calorie Row
50 Burpees to Target (Out of Reach)
Kettlebell: 53/35lb, 24/16kg

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Level 2:
For Time:
40/30 Calorie Echo Bike
40 American Kettlebell Swings
40/30 Ring Dips
40/30 Calorie Row
40 Burpees to Target (Out of Reach)
Kettlebell: 44/26lb, 20/12kg

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Level 1:
For Time:
40/30 Calorie Echo Bike
40 Russian Kettlebell Swings
30/22 Elevated Push-Ups
40/30 Calorie Row
30 Burpees
Kettlebell: 35/26lb, 15/12kg

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Masters 55+:
For Time:
40/30 Calorie Echo Bike
40 Russian Kettlebell Swings
40/30 Box Dips
40/30 Calorie Row
40 Burpees to Target (Out of Reach)
Kettlebell: 44/26lb, 20/12kg

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Goal: 16–21 minutes
Time Cap: 25 minutes

Stimulus: Long chipper conditioning with progressive shoulder and pushing fatigue layered over cyclical engine work
Workout RPE: 8.5–9/10

Primary Objective: Manage shoulder and pushing fatigue to keep forward progress through the middle of the workout
Secondary Objective: Stay composed on ring dips and burpees to target without excessive rest or failed reps

Workout Strategy
“Falling Hard” is a true grinder that punishes impatience. The Echo Bike should be paced deliberately with a strong deliberate effort. Athletes who sprint the opening calories will feel it immediately in the kettlebell swings and, more critically, the ring dips.

American kettlebell swings should be broken early into repeatable sets to protect the shoulders. Ring dips are the primary limiter for most athletes; approach them with a pre-planned set strategy and avoid hitting failure at all costs. The row is an opportunity to reestablish breathing, but only if posture and leg drive stay clean.

Burpees to target finish the workout under maximal fatigue. Stay smooth, keep jumps controlled, and focus on consistent reps rather than speed. Athletes who preserve rhythm through the mid-section will be able to close this out with intent.

Movement Modifications / Adjustments
Echo Bike: Reduce Calories / Adjust to Bike Erg or Ski Erg / Use Fixed 3:00 Hard Effort
American KB Swings: Reduce Load / Reduce Reps / Adjust to Russian Swings
Ring Dips: Reduce Reps / Adjust to Box Dips or Push-Ups
Row: Reduce Calories / Adjust to Ski Erg or Bike Erg / Use Fixed 3:00 Hard Effort
Burpees to Target: Reduce Reps / Lower Target Height / Adjust to Standard Burpees

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