Conditioning

Tuesday, November 25, 2025

Westbound CrossFit (Coach Bryn)

0900 (11 of us)

Warm Up

Echo bike

Plank shoulder taps

Shuttle runs

Sit Ups

Seated Pike Leg Lifts

Seated Straddle Leg Lifts

Tabata Hollow Hold

Conditioning

2:00 max Bike cals

2:00 Rest

2:00 max Row cals

2:00 Rest

2:00 max Shuttle Runs (25' = 1 rep)

2:00 Rest

Repeat with 1:00 of work, 1:00 of rest

Repeat with :30 of work, :30 of rest

This was an interesting workout.  It was originally designed as just an Echo Bike, but modified for the class size.

Bike - 26-19-13

Row - 24-13-5

Run - 22-12-6

I was pleased with 140 reps.  I really pushed the pace on the Bike and felt good about those volumes.  I was able to hold my pace substantially on the runs, but dropped off on the last 30 second row.  At least I know where I am at.

55-60 cruising pace on Echo Bike

60-65 hard pace, sustainable for a 1-2 minutes

65+ sprint, sustainable for 30 seconds

Pull-up Finisher - 1-1-1-1-1