Primary Training Session
Warm Up
Three sets of:
1-2 Minutes Run, Bike, or Row
100-150 Foot Sandbag Carry
10 Mountain Climbers (Pause Each time you land)
15 Air Squats
15 Russian Kettlebell Swings
A.
Every 3 minutes, for 12 minutes (4 sets of):
70-75% Front Squat x 5 reps @ 32X1
B.
Every minute, for 9 minutes (3 sets) of:
Station 1: 20/15 Calorie Assault Bike
Station 2: 5 Squat Cleans @ 65-70%
Station 3: 10 Burpee Box Jump Overs (24/20″)
Rest until the clock reaches 10:00…
Complete as many rounds and reps possible in 15 minutes of:
20/15 Calorie Assault Bike
15 Squat Cleans (135/95lbs)
10 Burpee Box Jumps (24/20″)
C.
Four sets of:
12-15 Narrow Stance Heel Elevated Goblet Squats @ 31X1
Immediately followed by…
60 second Weighted Wall Sit
Rest 90 seconds between sets
D.
Three sets of:
GHD Supine Plank x 30 seconds
Rest as needed
Three sets of:
Prone Chinese Plank x 60 seconds
Rest as needed
*Make this as challenging as you can.
E.
Every minute, for 12 minutes:
Station 1: 30-45 second Hang Double Overhand from Pull-Up Bar
Station 2: 45 second Dumbbell Farmer Hold
Station 3: Rest
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 three stations is your “management” station – meaning which one are you pacing a bit to control your heart rate for the other two. 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 perform only those sessions that are most focused on your weaknesses, and 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
Running Endurance Option
Eight rounds for completion of:
Run 400 Meters at Mile Pace
90 second Walk*
*90 seconds should get you approximately 100 meters