"Repeat After Me" [TEAM]
[TEAMS OF 2]
AMRAP 30:
30/24 Calorie Row
30 Wallballs (20/14)
30 Box Jumps (24"/20")
AEROBIC POWER
KG | (9/6)
Age Group
13-15 & 55+ | (14/10) to (9')
KG | (6/4)
On the 10:00 x 3 Rounds:
750/675 Meter Row
35 Wallballs (30/20)
25 Box Jump Overs (24"/20")
KG | (13.6/9)
Split all work as you'd like with a partner. Wallballs can be completed "ping-pong" style or split equally. Rounds should take between 4-6 minutes to complete. Mixed teams do 27 calories.
Score: Slowest Round
Intended Intensity: RPE 6-8
Target Loading: Light
Fitness Attribute Improved: Aerobic Power
Target Score: 6-8 Minutes
Landing Technique:
Emphasize a soft and controlled landing on the box to minimize impact on joints.
Athletes should land with their entire foot on the box, ensuring the knees do not collapse inward.
Row: Work at a pace that is similar to your 5k PR pace. If you do not know this pace, work at a challenging pace you could hold for 20 minutes continuously. This is likely 0:10-0:15 seconds slower than your 2k PR pace.
Wallballs: Break these into manageable sets that will allow you to get right to work on the box jumps and hold a steady cadence. If that means you can go unbroken, great. But many athletes will benefit from a short break or two.
Box Jumps: Work at a steady, crisp pace. Step down off the box. NO REBOUNDING.
30/24 CALORIE BIKE ERG
2:15 Time Cap
25/20 Calorie Ski
30/24 Calorie Row
25/20 Calorie Echo Bike
400m Run
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
WALLBALLS
Reduce Reps/Loading/Target Height
Double Dumbbell Thrusters (25/15)s
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
75 Air Squats
BOX JUMPS
Reduce Box Height
Box Step-Ups
50 Squat Jumps
50 Jumping Lunges
Alternating Single-leg Squats (Pistols)
50 Reverse Lunges
INDY VERSION
On the 10:00 x 3 Rounds:
750/675 Meter Row
50 Wallballs (20/14)
25 Box Jumps (24"/20")
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-19 minutes)
Box Jump Prep
Wall balls | tell, show, do, check
N/A
(19-25 minutes)
Practice Round
Break
Workout adjustments if needed
(25-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Gun Show
3 Sets:
Max Unbroken Incline Dumbbell Bench Press (50/35)'s
Rest 2 Minutes Between Sets
Mindset
James Barrie
"We never understand how little we need in this world until we know the loss of it."
True appreciation for life’s essentials often comes when we experience loss or deprivation.
