General Warm Up (5-12)
3 rounds:
Row 4 Cals easy, 4 Moderate, 4 Hard (ladies 3/3/3)
5 Inchworm
5 Squat Therapy (Pause :02 in bottom each rep)
Specific Warm Up (12-18)
Wallball:
5 Wallball Squat (held in goblet)
5 Push Ball (dip, drive, throw, just like a push press)
5 Wallball
Burpee
4 Hips Down Pushups
2 Right Leg Step Up Burpees
2 Left Leg Step Up Burpees
2 Jump Up Burpees
RXConditioning (20-50)
Every 5:00 x 6 sets
20/15 Cal Row
15 Burpee to rig
20 Wallball (20/14lb., 10/9ft.)
Goal: Allow for 1:30 rest each interval. Sub 3:30 rounds. Athletes pushing hard can see times closer to 3:00 when going full send.
Intermediate: Reduction in calories/ volume first here. I.e. 15/12 Cal Row/ 12 Burpee/ 15 Wallball at RX loads/ heights, then choose reduction in load if needed.
Baseline: 10/7 Cal Row, 10 Burpee, 15 Wallball (10/6lb./custom height)
(50-60)
Accumulate:
2:00-3:00 HS Hold
*Against wall, wall facing, freestanding, etc. Pick a challenging option
(0-5)
Speed. Today we train speed and capacity. The goal with training in this format is to push your urgency, transitions, and not just getting the work done but treating each separate interval as a stand alone score. As a result, in future AMRAP’s or longer steady state workouts for time, you will be able to keep faster paces for longer! Scale volume of reps back if you do the head math and understand this is outside of the range you normally hit or can recover from in a workout.