FITNESS
Warm-Up.
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold Alternating Reverse Lunges
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
A.
Complete as many rounds and reps as possible in 6 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
Rest until the running clock reaches 8:00, and then…
B.
Complete as many rounds and reps as possible in 7 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
Rest until the running clock reaches 17:00, and then…
C.
Complete as many rounds and reps as possible in 8 minutes of:
400 Meter Run (once)
immediately followed by rounds of…
40 Double-Unders
20 Kettlebell Swings (24/16 kg)
10 Down Ups
The working time will increase by one minute every set, which gives you the opportunity to match or exceed your first AMRAP score even as you fatigue and accumulate volume. Push hard to stay on pace!
ALTERNATE AT-HOME WORKOUT OPTION – NO EQUIPMENT NEEDED
400 Meter Run
50 Double-Unders
15 Down Ups
15 Dumbbell Cleans
10 Down Ups
10 Dumbbell Cleans
5 Down Ups
5 Dumbbell Cleans
Rest until the running clock reaches 8:00, and then…
Complete as many rounds and reps possible in 7 minutes of:
400 Meter Run
50 Line Jumps
15 Down Ups
15 Backpack Cleans
10 Down Ups
10 Backpack Cleans
5 Down Ups
5 Backpack Cleans
Rest until the running clock reaches 17:00, and then…
Complete as many rounds and reps possible in 8 minutes of:
400 Meter Run
50 Line Jumps
15 Down Ups
15 Backpack Cleans
10 Down Ups
10 Backpack Cleans
5 Down Ups
5 Backpack Cleans