Workout Of The Week

This week’s workout of the week is intervals! It’s one of our favorite formats, working for three minutes followed by a minute rest! These intervals are very simple and straight forward: you have a minute at each station to accumulate as many reps as you can. After three stations, you rest!


6 rounds for reps; 1 minute/station:
Wall Walks
Sit-ups
cal BikeErg
Rest

This is a longer workout so, even with the rest, some pacing will be required. Our movements today make the pacing game very clear: take your time on the wall walks and go HAM on the sit-ups and bike!

One minute of wall walks is a big red flag in today’s workout. They are a challenging movement, not only to do a lot in a row, but there’s a limited amount we’ll get in a minute! It’s definitely going to be the lowest yield of the day, so pick a reasonable number and try to hit it every time!

Our sit-ups and bike have a much greater potential for reps in the minute. We can really push our pace here since they are simple movements and we have a rest coming up. We like the Concept2 BikeErg at Masá CrossFit, but any stationary bike or fan bike will work!

If you don’t have access to a bike, short shuttle runs will do the trick! And if you’re tight on space, jumping rope or jumping jacks will have a similar impact for today’s workout!

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