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CROSSFIT
“Gas Pedal”
15 Burpee Dumbbell Deadlifts
1,500 Meter Assault Bike
12 Burpee Dumbbell Deadlifts
1,200 Meter Assault Bike
9 Burpee Dumbbell Deadlifts
900 Meter Assault Bike
6 Burpee Dumbbell Deadlifts
600 Meter Assault Bike
3 Burpee Dumbbell Deadlifts
300 Meter Assault Bike
WHITEBOARD BRIEF
Whiteboard Brief
Expect this couplet to last between 15-20 minutes
The majority of the work happens early on in this piece
The first two rounds have 27 reps and 2,700 meters on the bike
The final three rounds have 18 reps and 1,800 meters on the bike
For this reason, it’s important to move with intelligent intensity from the beginning
Knowing that the reps drop with each round is a nice incentive to maintain your pace throughout
In your mind, think that once you’re through the round of 12, the workout is nearly over
With the additional weight and bracing on the burpees, be aware that you’re not holding your breath
The majority of the work happens early on in this piece
The first two rounds have 27 reps and 2,700 meters on the bike
The final three rounds have 18 reps and 1,800 meters on the bike
For this reason, it’s important to move with intelligent intensity from the beginning
Knowing that the reps drop with each round is a nice incentive to maintain your pace throughout
In your mind, think that once you’re through the round of 12, the workout is nearly over
With the additional weight and bracing on the burpees, be aware that you’re not holding your breath
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