“Tug Boat”
[TEAMS OF 2]
AMRAP 30:
20 Alternating Step Back Lunges (95/65)
10/8 Calorie Bike
20 Hang Power Cleans (95/65)
10/8 Calorie Bike
20 Kettlebell Swings (53/35)
AEROBIC POWER [LACTATE THRESHOLD]
KG | (43/29), (24/15)
Age Group
13-15, 55+: (75/55), (35/25)
KG: (34/25), (15/11)
5 Rounds For Time:
20 Alternating Front Rack Step Back Lunges (115/85)
10/8 Calorie Bike
20 Hang Power Cleans (115/85)
10/8 Calorie Bike
20 Kettlebell Swings, (70/53)
* Rest 2 Minutes Between Rounds
KG: (52/38), (34/24)
This workout is a high-intensity, cyclical metabolic conditioning piece designed to significantly challenge both your cardiovascular capacity and muscular endurance with light-to-moderate weights. Expect a building accumulation of lactate in your legs and grip as the rounds progress, requiring more effort to maintain your pace round to round.
Score: Rounds & Reps
Intended Intensity: RPE 6-8
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Rounds should take no longer than 5:00 to complete. Choose weights for all non-bike movements that you can complete within 1-2 sets.
Step Back Lunges: Take the barbell from the floor and hold it in the front rack position across your shoulders. Step one foot straight back, keeping your weight mostly on your front leg. Touch your back knee to the ground. This should be a gentle tap. You should not bounce out of your lunge. Then return to standing by pushing through your front foot as you straighten your legs. That's one rep.
Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell overhead until it is directly over your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep.
Hip Hinge Technique
Ensure athletes are initiating the movement with a hip hinge, not a squat. The hips should move back first, and the knees should bend slightly.
Watch for a straight back and a neutral spine throughout the movement. Avoid rounding of the lower back.
* Alternate Movement With Partner
* Flow:
FRONT RACK REVERSE LUNGES
Sub Dumbbells or Kettlebells (35/25)s
Back Rack Reverse Lunges
Forward Lunges in Place
Walking Lunges
Bulgarian Split Squats
10/8 CALORIE BIKE
1:00 Time Cap
10/8 Calorie Row
8/6 Calorie Ski
8/6 Calorie Echo Bike
200m Run
1:00 Moderate Effort on Treadmill/Runner
10 Shuttle Runs (1 rep = 10m)
10 Burpees
HANG POWER CLEANS
Reduce Loading/Reps
Power Cleans
Sub Dumbbells (35/25)s
Deadlifts (135/95)
KETTLEBELL SWINGS
Reduce Loading/Reps
Single Dumbbell Hang Power Snatches (35/25)
Barbell Hang Power Snatches (65/45)
Russian Kettlebell Swings
INDY VERSION
"Tug Boat"
5 Rounds:
20 Alternating Step Back Lunges (95/65)
10/8 Calorie Bike
20 Hang Power Cleans (95/65)
10/8 Calorie Bike
20 Kettlebell Swings (53/35)
* Rest 2 Minutes Between Rounds
Time Cap: 35 Minutes
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
(9-19 minutes)
KB Swing Specific Warm-Up
Hang Power Clean | 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)
Hypertrophy Accessory
[PART A]
3 Supersets:
4-8 Strict Dips
8-16 Unbroken Push-ups
[PART B]
3 Superets:
10 Lateral Dumbbell Flys
10 Tempo Dumbbell Upright Rows
* Rest 1 Minute Between All Sets
Mindset
Helen Keller
"The most beautiful things in the world cannot be seen or even touched. They must be felt with the heart."
The most profound experiences in life are felt emotionally and spiritually, beyond physical perception.
