Wednesday June 24th

General Warm-Up
1:00 Bike or 200m Run
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March
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1:00 Bike or 200m Run
10 Bar Kip Swings + 10 Ring Rows
10 Alternating V-Ups
8/8 Suitcase Deadlift (Single KB)
:15/:15 Suitcase March

Primer

1-2 Sets:
9/7 Calorie Echo Bike
6 Elevator Kipping or Butterfly Pull-Ups building to Chin Over Bar
(Modification: Jumping Pull-Ups, Banded Pull-Ups, Ring Rows)
6-8 Sit-Ups, or weighted sit ups
100ft (30m) Farmers Carry at working loads

Use this to confirm loads and pull-up modification before "Scorpion" begins.

Conditioning

"Scorpion"
Every 2:00 x 12 Sets, Alternating Stations (4 Sets Each)
Station 1: 18/13 Calorie Bike + 18 Pull-Ups
Station 2: 18 Sit-Ups* + 200m Run see sit up options below
Station 3: 200ft (60m) Farmers
Score = Sum Total Time

Bike: 18/13 Cal Echo Bike, 20/15 Cal Bike Erg, or 18/14 Cal Assault Bike
Sit-Ups: 18 Medball Weighted Sit-Ups, V-Ups or 22 Abmat Sit-Ups
Farmers Carry: 2 x 70/53lb (32/24kg)

[Scorpion: Levels]
Level 2:
Station 1: 15/11 Calorie Bike + 15 Pull-Ups
Station 2: 15 med ball sit ups or Sit-Ups + 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)

Level 1:
Station 1: 12/9 Calorie Bike + 12 Banded Pull-Ups or Ring Rows
Station 2: 15 Medball Sit-Ups or V-Ups + 200m Run
Station 3: 150ft (45m) Farmers Carry: 2 x 35/26lb (16/12kg)

Masters 55+:
Station 1: 14/10 Calorie Bike + 12 Strict Pull-Ups or Banded Pull-Ups
Station 2: 15  Sit-Ups or weighted sit ups+ 200m Run
Station 3: 200ft (60m) Farmers Carry: 2 x 53/35lb (24/16kg)
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Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 1:25-1:40 per set (Farmers Carry station will allow longer rest)
Stimulus: Midline and Grip Conditioning
RPE: 8/10

Primary Objective: Complete all 12 working sets within the 2:00 window, banking :20-:30 of reset time between each call.
Secondary Objective: Look to increase pace in the final sets for each station, picking up the bike calories and run splits in the back half of the workout as fatigue is managed.

Workout Strategy

This workout is built on rhythm and repeatability. You will visit each of the three stations four times, and the goal is not to win round one but to still be moving well in round four. Station 1 asks you to push on the bike and then transition immediately into pull-ups, so manage your effort on the bike enough that you do not arrive at the bar completely gassed. Plan your pull-up sets before the clock starts; unbroken is great if you can hold it all four rounds, but two clean sets of nine is a smarter bet for most athletes. Station 2 pairs sit-ups with a 200m run; keep the run smooth and controlled rather than sprinting out the door. Station 3 is the longest recovery in the rotation, complete the 200ft (60m) carry with a locked midline and use whatever time remains to breathe and reset. By design, this station gives you more rest than the others, use it intentionally. The athletes who treat this as a pacing workout from the first call and then push in the final rotation will have the best overall times. Do not leave your best sets in rounds one through three.

Modifications / Adjustments

Bike: Echo Bike / Bike Erg / Assault Bike at listed calorie equivalents
Pull-Ups: Banded Pull-Ups / Jumping Pull-Ups with controlled eccentric / Ring Rows

Run: Reduce to 150m or 100m / Ski for 200m / Bike Erg 400m
Farmers Carry: Reduce load / reduce distance to 150ft (45m) / single KB or DB if needed

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