1. Movement Prep/Activation
Hinshaw Warm Up (12:00)
-into-
2 rounds
1:00 Ski
1:00 Jump Rope
2. Workout Prep
Use this time to set up equipment, practice transitions on/off the ski while building in pace, and get some double under practice. Between each station complete a light 100m run with partner.
Freedom (RX’d)
Partner Triple 3
3000m Ski (partners must switch every 30 seconds)
300 Double Unders (partners must switch every 30 seconds)
3 Mile Run (together)
Note: If unable to run, substitute Bike Erg (12000m) or Row (6000m/5000m). If Ski Ergs are not available, sub 200/160 Cal bike. For each of these substitutions, athletes would switch every 30 seconds and share the distance/cals.
Independence
Partner Triple 3
2500/2000m Ski (partners must switch every 30 seconds)
200 Double Unders (partners must switch every 30 seconds)
2 Mile Run (together)
Liberty
Partner Triple 3
2000/1600m Ski (partners must switch every 30 seconds)
200 Single Unders (partners must switch every 30 seconds)
1 Mile Run (together)
- Target time: Sub 45 Minutes
- Time cap: 60 minutes