General Warm Up (5-10)
2 rounds:
1:00 Row
1:00 Shuttle Run
Specific Warm Up (10-25)
Thruster/Lunge/Step Over:
10 Air Squats
10 Walking Lunge
10 Box Step Overs
6 Goblet Squats (1 DB)
4 Goblet Walking Lunge (1 DB)
3 DB Thruster (each arm)
4 DB Front Rack Walking Lunge
Deadlift/Snatch:
10 Single arm DB Deadlift (btwn legs, 5 each arm)
5 Hang Snatch (each arm)
4 Alternating DB Snatch
10 KB Deadlift
+
5-10 situps
5-10 Wallballs
5-10 pushups
RXConditioning (25-55)
AMRAP 1 You Go / I Go Engine Waves
10 Minutes
400 m Run (together)
Then alternating full rounds of:
10 Single Arm KB Thrusters
10 Burpee tuck jump
100m Row
Flow Rules:
- After the opening run, Partner A completes the full round alone
- Then Partner B completes a full round
- Continue alternating full rounds
- Score = total full rounds completed
Stimulus:
Hard but repeatable intervals. Athletes should avoid sprinting the first round and aim for consistency across all efforts.
Intermediate/ Baseline: Reduction in loads that will allow for steady moving. Major consideration for running or erg volume is for deconditioned or older athletes that simply should be reduced to approximately ⅔ distance prescribed or even as much as half. Alternative ergs can be used for the running substitute, options provided in coaches’ notes.
AMRAP 2 Chipper Reset
10 Minutes
Complete as many full chipper cycles as possible:
50 KB Deadlifts
40 Box Step-Overs (unweighted)
30 Synchronized Sit-Ups
20 Synchronized Wall Balls
400 m Run (together)
After the run, restart at 50 KB Deadlifts.
Flow Rules:
- Deadlifts and step-overs split however desired
- Sit-ups and wall balls must be synchronized
- 400 m run must be completed together before restarting
Stimulus:
Midline fatigue, shared rhythm, and controlled aerobic effort. The synchronized work forces communication and keeps both athletes engaged.
AMRAP 3 Constant Pressure Close
10 Minutes
Partner A completes:
10 Double DB Front Rack Lunges (50/35lb.)
10 Push-Ups
10 Alternating DB Snatches
While Partner A is working, Partner B must complete:
200 m Ski or 200 m Row
(10 Cal Bike option)
Partners switch immediately after finishing their assigned work and continue cycling.
Flow Rules:
- Both partners are always moving
- No one rests until the 10 minutes ends
- If one partner finishes early, they wait only until the other completes their piece before switching
Score = Total Rounds Completed (per pair)
Stimulus:
Relentless output. This feels like the closing stretch of a HYROX race where there is no built-in rest. Athletes must manage breathing, communicate quickly, and transition efficiently.
(55-60)
200m Walk or 1:00 Calf Smash (each side)
(0-5)
Today’s session is designed to feel like a partner race built around sustained output, strategic pacing, and constant communication. Across the three AMRAPs, athletes will experience three distinct formats that challenge different aspects of their engine and teamwork.
The first AMRAP introduces controlled interval spikes through alternating solo rounds. Athletes will need to manage their individual efforts while trusting their partner’s work output. The focus here is repeatability and consistency rather than early sprinting.
The second AMRAP shifts into a chipper structure with synchronized elements and a shared run. This portion emphasizes rhythm, communication, and aerobic control under growing fatigue. The synchronized sit-ups and wall balls require coordination and composure, while the 400-meter run reinforces steady pacing and partnership accountability before restarting the workload.
The final AMRAP removes built-in rest completely. One partner is always on a machine while the other completes floor work, creating uninterrupted output for the full 10 minutes. This portion should feel like the closing stretch of a race where transitions matter and composure determines performance. Athletes should focus on efficient movement, quick switches, and sustainable intensity rather than redlining early.
Overall, the goal is steady aggression. Athletes should leave feeling like they worked hard across all three blocks without a dramatic drop-off in performance from beginning to end.