One teammate will complete reps of the cardio movement while another does an isometric hold and the third rests. Athlete on the cardio station can only move while one partner is in the hold. Rotate every time the partner breaks the hold. Every 10 meters = 1 shuttle run rep. 

Score: Sum Total Reps (Bike + Row + Shuttle)

Intended Intensity: RPE 6-7 

Fitness Attribute Improved: Lactate Threshold, Muscular Endurance 

Target Score: 360-600 Reps

Core Engagement

Observe athlete core engagement throughout the isometric movements.  They should maintain a neutral and tight midline throughout the holds.  Cue them to pull their rib cage down, and squeeze belly button to spine. 

Aim to hold the isometric movements for at least 0:30 at a time.  If unable find an option that will allow you to hold for 0:30 or longer.

Push the pace on the machines, use the rest to recover and get heart rate under control.

Try and focus on breathing throughout the holds, avoid holding your breath.

WALL SIT

Half Air Squat Hold
Lunge Hold
Bulgarian Split Squat Hold

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PLANK HOLD

Plank Hold on Hands (Straight Arms)
Elevate Hands for Plank
Hollow Hold
L-sit Hold
Hanging Knee Raise Hold
Crunch Hold

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DEAD HANG

Band Supported Hang
Ring Row Hold
Farmers Hold

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BIKE/ROW/SHUTTLE RUN

Sub different machine or run

INDY VERSION

AMRAP 8:
3 Minute Wall Sit*
Max Calorie Bike Erg

Rest 2 Minutes

AMRAP 8:
3 Minute Dead Hang*
Max Calorie Row

Rest 2 Minutes

AMRAP 8:
3 Minute Front Plank*
Max Shuttle Runs (10-Meters)

* Athletes must accumulate the full 3 minutes of hold before moving to the machine.