Mobility, Activation & Warm-Up
Wrist Stretch (Accumulate 60-120 seconds in various positions stretching the wrists)
200 Meter Walk Nasal Breathing Only
Banded Perfect Stretch x 60 seconds per side
Squat Rocks x 60 seconds
200 Meter Run Nasal Breathing Only
For more information on nasal breathing, watch this video:
Why Nasal Breathing
A.
Every 3 minutes, for 12 minutes (4 sets of):
70-75% Front Squat x 5 reps @ 32X1
B.
Three sets of:
2 Power Cleans + 1 Clean @ 55-65%
Rest as needed
Followed by..
Every 2 minutes, for 8 minutes (4 sets) of:
Power Clean + Clean @ 70-75% of 1-RM Clean
C.
Every minute, for 9 minutes (3 sets) of:
Station 1: 15/10 Calorie Assault Bike
Station 2: 5 Squat Cleans @ 60-65% of 1-RM
Station 3: 7 Bar Facing Burpees
Rest until the clock reaches 10:00…
35-54:
Complete as many rounds and reps possible in 15 minutes of:
15/10 Calorie Assault Bike
10 Squat Cleans (135/95 lbs)
7 Bar Facing Burpees
55+:
Complete as many rounds and reps possible in 15 minutes of:
15/10 Calorie Assault Bike
10 Squat Cleans (95/65 lbs)
7 Bar Facing Burpees
D.
Four sets of:
GHD Supine Plank x 30 seconds
Immediately followed by…
60 second Weighted Wall Sit
Rest 90 seconds between sets
Athlete Notes:
Today we’ve got a 2 part workout headed your way. The first every minute on the minute section is meant to get your lungs going and your legs fatigued. We are looking for you to be able to finish each of the stations within the minute, but you should definitely be breathing hard. Think of it as a “buy-in” to then see how you perform a medium lengthened workout under fatigue. The AMRAP is one of those workouts that can be attacked in a couple different ways. At some point though you’re going to have to figure out which of the four stations is your “management” station – meaning which one are you pacing a bit to control your heart rate for the other three. We always like to look at workouts from a seconds gained and lost standpoint. Which of these movements, by going slower on them, is going to cost you the most time? Which of them, by moving faster, is going to save you the most time? This workout will come down to knowing yourself as an athlete and where you want to push the pace. Let us know in the chat section of SugarWOD what you did and what you may have done differently!
Optional Additional Work Sessions
*Please choose to only perform as much of the additional work as you can recover from successfully before your next training session.
Concept 2 Bike Endurance Option
Nine sets of:
90 seconds at 115% of 20 minute Watt
75 seconds at 90% of 20 minute Watt
45 seconds at 60-70% of 20 minute Watt
30 second rest