General Prep (6:00 Total)
(Focus: increase heart rate, prep movement patterns)
2 Rounds:
1:00 Light Cardio (Bike, Row, or Jog)
10 Air Squats (Controlled Tempo)
10 Banded Good Mornings
5 Inchworms to a Deep Lunge Stretch (Alt Legs)
Specific Prep (6:00 Total)
(Focus: prep for workout movements)
2 Rounds:
8 Box Step-ups (Slow & Controlled)
10 Alt. DB Snatch (light)
6/6 Single-Leg Glute Bridges (Hamstring Activation)
6 Cal Row or 50m Jog (Increase Pace Each Round)
RXConditioning (20:00)
AMRAP 20:00 (Alternate Full Rounds)
10 Box Step-ups (24”/20”) with DB (50/35) or Bodyweight
12 Alt. DB Snatch (70/50lb.)
15 Cal Row or Bike or 100m Run
Intent: Keep transitions quick, aim for consistent pacing, and push hard during work intervals knowing you’ll get rest while your partner works.
Intermediate
AMRAP 20:00 (Alternate Full Rounds)
10 Box Step-ups (24”/20”) with DB (35/25) or Bodyweight
12 Alt. DB Snatch (50/35lb.)
14 Cal Row or Bike or 100m Run
Baseline
AMRAP 20:00 (Alternate Full Rounds)
10 Box Step-ups (Custom height”) /Bodyweight
12 Alt. DB Snatch(15/10lb.)
10 Cal Row or Bike or 100m Run
(8:00)
Accessory (Strength & Stability Focus):
2 Rounds:
12/12 Single-Leg RDLs (Light DB or Bodyweight)
30s Goblet Squat Hold (Focus on Positioning)
Mobility:
1:00 Couch Stretch (Each Leg)
1:00 Seated Forward Fold
Fun team workout, you go, I go style! The goal is for this to be a burner that allows for short rest while one person is working to help keep overall intensity as high as possible.