Wednesday January 28th

General Prep
2 Sets: For Quality
1:00 Bike
:30 Shuttle Runs
:15 Hollow Hold
:30 Glute Bridge Hold
10 Alternating Bird Dogs with Pause at Extensions

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Specific Prep and Primer
12/9 Calorie Echo Bike
4 Shuttle Runs
1 Partial Wall Walk + 1 Full Wall Walk
9/7 Calorie Ski Erg
6 GHD Sit-Ups
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Then make sure athletes have an understanding of flow and and style of workout.
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"The Terminal List"

Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
16/12 Calorie Echo Bike
[X]

[X] =
Set 1: 8 Shuttle Runs
Set 2: 6 Wall Walks
Set 3: 16/12 Calorie Ski Erg or (18/14 Calorie Row or 8 Shuttle Runs)
Set 4: 24 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station

Shuttle Run = 25/25ft (7.5/7.5m)
Wall Walk: 10in From Wall

Flow / Class Management: Start athletes on different stations and rotating to allow for athletes to start at the same, just on a different station and rotate through for 10 sets. The ideal is that all athletes rest at the same time. This would mean and athlete starting on GHD Sit-Ups, moves to shuttle runs, then wall walks, then Cal Ski, then rests. But for bigger class flow, we may need to segment into 2 or 3 groups and start on delays.

Also plan to cap the bike to 1:00 to allow for delay and use of the bikes. This piece does require a bit more class management, but does have the pieces to implement cleanly.
Level 2:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
15/11 Calorie Echo Bike
[X]

[X] =
Set 1: 8 Shuttle Runs
Set 2: 6 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walks: 10in From Wall
Level 1:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
13/10 Calorie Echo Bike
[X]

[X] =
Set 1: 5 Shuttle Runs
Set 2: 5 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 Abmat Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walk: 30in From Wall
Masters 55+:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
15/11 Calorie Echo Bike
[X]

[X] =
Set 1: 5 Shuttle Runs
Set 2: 5 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 V-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walk: 20in From Wall

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Goal: Complete each set in under 2:30

Stimulus: Aerobic repeatability under varied interference (gymnastics, midline, cyclical machines)
RPE: 7.5–8/10

Primary Objective: Complete each Echo Bike in under 1:00
Secondary Objective: Complete all [x] movements in under 1:30

Workout Strategy
“Pick and Roll” is designed to test how well athletes can hold aerobic output while absorbing different forms of fatigue. The Echo Bike should be treated as pace setter finding a sustainable, repeatable pace you can hit every time it appears.

Each [X] station brings a different interference profile. Shuttle runs elevate heart rate quickly, wall walks tax shoulders and midline, the Ski Erg shifts pulling demand, and GHD sit-ups load the trunk. All of these should be attacked with intent and aggression with the goal of completing with enough energy to come back around and tackle the bike at a good coinsistent pace. The goal is smooth, controlled execution that allows you to return to the bike without a noticeable drop in output. Useing the set with X as a rest station to allow for a hard output on the bike, but full 2 minute recovery prior to starting the circuit over again.

Movement Modifications / Adjustments
Echo Bike: Reduce Calories / Adjust to Bike Erg 20/16 Calories
Shuttle Runs: Reduce Reps / Adjust to 200m Run / Use 1:10 Shuttle Time
Wall Walks: Reduce Reps / Use Wall Walk Progressions / Move to Box Pike Walk-Ups
Ski Erg: Reduce Calories / Adjust to Row Erg / Use :45–:60 Effort
GHD Sit-Ups: Reduce Reps / Adjust to Abmat Sit-Ups / Move to V-Ups

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