Warmup:

:30 Jump Rope

5 Inchworm Push Ups

10 Spider-Man Lunge w/twist

:30 Echo Bike

5 Shuttle Runs (25’ and back)

20 Calf Pedals in Down Dog

:30 Jump Rope

WOD:

4 Sets:

6:00 AMRAP:

100 Double Unders

400M Run

Max Cals Echo Bike

 -Rest 3:00 between sets-

Video courtesy of WOD Prep.

So, while the goal is to have as much time as possible on the clock to knock out Cals on the bike, trying to sprint through the dubs or the run will leave you probably too gassed to put any good effort on the bike.  Rather be smooth and consistent on the rope and then manageable pace on the run.  Manageable to where you are moving with purpose but are not having to wait longer than 5 or so seconds before hopping on the bike.  This way you can put your all into those cals!

Scaling Options:

Dubs -> 200 Single Unders

Run -> 500M Row

Cool Down:

30 Calf Pedals in Down Dog

Leg Bleeds – 2 Min