OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement prep
3 sets
5 half bottom burpees
5 box jumps (at workout height)
10/8 calorie Row
5. Workout Prep
1 set (at workout pace)
2 Burpees
4 box jumps (workout height)
6/4 Calorie Row
200m run
1000m Row
50 Burpees
50 Box Jumps, 24"
800m Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
15sec hard, 45sec easy,
15sec harder, 45sec easy,
15sec hardest, 45sec easy,
-Rest 3 minutes-
1min at 110% of your 20min estimated watts
2min easy recovery,
2min at 100% of your 20min estimated watts
1min easy recovery,
Rest 3-5 minutes-
20min at max effort
SCORE: Record into SugarWod average wattage during 20min effort.
The GOAL is to maximize your average wattage during 20min test.
Workout Tips:
Ideally, set damper so that your RPMs average is b/t 80-90.
Bike RPMs at 80-90 = Run SPM (steps/minute) at 160-180.
Don’t change damper setting in final 5min
Other Scoring:
*Add into your personal workout Notes: Damper setting in final 5min
**Add into your personal workout Notes:: Total meters from 20min test"
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