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Vertical/Hover Challenge (1179)
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You can do the vertical/hover part forward and then backwards.
Set 1
1 min. hill-seated
30 sec RC
1 min. standing hill
30 sec RC
1 min. sprint
30 sec RC
1 min. jump
30 sec RC
30 sec. Vertical
30 sec. H over
X 4
1 min. RC
Set 2
2 min. hill-seated (increase tension after 1 minute)
30 sec RC
2 min. standing hill (increase tension after 1 minute)
30 sec RC
2 min. sprint (rpm over 110)
30 sec RC
2 min. jump (on leaders count)
30 sec RC
30 sec. Vertical
30 sec. H over
X 4
1 min. RC
Set 3
3 min. hill-seated ( tension after 1 min)
30 sec RC
3 min. standing hill ( tension after 1 min)
30 sec RC
3x 1 min. sprint (rpm over 110) 15 second RC b/tw each sprint
30 sec RC
3 min. jump (on leaders count)
30 sec RC
30 sec. Vertical
30 sec. H over
X 4
1 min. RC
Submitted by tdubs from Land of the Jayhawks on 9/9/09
Email: tracylwilliams@sunflower.com