Conditioning
Every minute on the minute for 30:00:
- Minute 1: Farmer’s Carry x 20m
- Minute 2: Box Jump Over x 8
- Minute 3: Max Calorie Bike Erg x :25
Notes
Today’s workout is 10 rounds of farmer’s carries, box jump overs, and calorie bike erg. Your score is the total number of calories completed each round. We are working on our power output on the bike meant to develop our capacity for the 3-minute test.
The farmer’s carries should be heavy. If you can load up the handles to a heavy weight that allows you to go 10m unbroken, turn around, and perform another 10m unbroken. You can also use heavy dumbbells or kettlebells.
The box jumps should take no longer than :40. Adjust the number of reps or box height accordingly.
The bike erg is a :25 effort. Push the pace hard but not 100% because you have to repeat it 10 times.