Saturday August 22, 2026
Conditioning
“Dawn Patrol”
For Calories, With a Partner:
4 Sets Each (8 Total):
Station 1:
12 Alternating Dumbbell Snatch
12 Goblet Squat
16 Pull-Ups
Station 2:
Max Calorie Bike
Rest 1:30 Between Sets
One athlete performs the triplet while the other accumulates calories on the bike. The bike stops the moment the triplet is complete. Partners then switch roles after the rest. Each athlete completes 4 intervals on the triplet and 4 intervals on the bike.
Time Cap: 30:00 Total Running Time Including Rest
Score = Total Calories Accumulated on the Bike (Athlete with the Highest Total Wins)
Optional Accessories
For Quality:
4 Sets:
10-12 Weighted Maltese Raises (Light Dumbbells or Weight Plates)
8/8 Supported Crossover Step-Down, Moderate Loads
Perform each movement at 31×1 Tempo
