For the next 6 weeks our training cycle will be shifting focus, please be aware of the tempo and loading prescriptions.

A. Strength

4-5 Sets

4 Front Squat @ 2121 tempo

-rest 20sec-

8 Goblet Cyclist Squats @ 20X0 tempo

-rest 20sec-

16sec Bike Sprint @ 95%

-rest walk 2-3mins and start again-

*Start moderate with your loading and build up as you go. The last set should be very TOUGH

*if short on time reduce strength portion to 2-3 sets

*record heaviest set of front squat along with total calories biked

B. Conditioning

30-20-10 reps for time:


Dual KB Rack lunge (yards) 35’s/26’s

*coaches challenge 53’s/35’s

*games challenge 70’s/53’s

#CyclistSquats #StrengthandConditioning #Gym #Crossfit #Lunges #Tempotraining #Personaltraining #RogueEchoBike #ToestoBar

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