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1:00 WORK/ 3:00 REST FOR CALORIES

10 Hanging Core Movement

5 Box Jumps

Max Calories Assault Bike

MOVEMENTS

RX: Toes to Bar Intermediate: Hanging Leg Raises Scaled: Hanging Knee Raises

RX: 30/24 Intermediate: 24/20 Scaled: 20/16

MOVEMENT STANDARDS

Toes to Bar: Requires hanging from a bar with arms fully extended, starting with feet behind the vertical plane, and touching the bar with both feet simultaneously between the hands. The heels must return behind the bar in the arch position on every rep to be deemed valid.

Hanging Leg Raises: Requires starting from a full dead hang, lifting straight legs until the heels pass the hip crease, and returning to a full hang with feet behind the bar, controlling swing.

Hanging Knee Raises: Require the athlete to hang with arms fully extended, bringing both knees above the hip crease at the same time. The heels must be brought back behind the bar or behind the body at the bottom of each rep.

Box Jump: Require a two-foot takeoff, landing with both feet on top of the box, and achieving full hip/knee extension while standing tall before stepping down.

WORKOUT FLOW

The athlete will perform 10 reps of the chosen Hanging Core Movement followed by 5 reps of the chosen height box jumps. The athlete will have the time remaining in the 1:00 time frame to accumulate max calories. This will be repeated for two more efforts. The bike will not be reset to zero after each round.

SCORE

Score is the total calories accumulated in the three 1:00 rounds.