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Old 4th Ward

Pure Conditioning 

Tuesday, January 21

Pure Conditioning 


1 min on 2 min off x 10 rounds 


1 MIN ALL OUT SPRINT 2 MIN of rest and repeat 10 x = 30 min 

If we have 16 or less, campers will complete 5 rounds on the ERG and 5 rounds on the Bike. If we have more than 16, Campers have to stay on the bike or Erg for the full 10 rounds 

Partner up and share bike or ERG as needed. We will have :30 sec to Transition between Partner 1 and 2. For example:

0:00-1 min: P1 Sprint 

:30 sec Rest / Transition

1:30-2:30 min: P2 Sprint 

:30 sec Rest / Transition

3:00-4:00 min P1 Sprint

:30 sec Rest / Transition

4:30 min: P2 Sprint…..


They have to bring their bike to a full stop and rest the monitor QUICKLY (it should take more than a few sec. )



ERG: R:(1:30/1:40) W:(1:40/1:50) B:(2:00/2:10)


Bike: R:(550 Watts/450 Watts) W:(400 Watts/300 Watts) B:(300 Watts/200 Watts)


Tuesday, January 21
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Old 4th Ward
828 Ralph McGill Blvd NE Suite W4
Atlanta, GA 30306 United States
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