4 Rounds x AMRAP 5:
30/24 Calorie Bike Erg
30 Dumbbell Snatches (50/35)
30 Sit-ups
* Rest 1 Minute Between Rounds
* Pick Up Where You Left Off
AEROBIC POWER [LACTATE THRESHOLD]
KG | (22.5/15)
Age Group
13-15 & 55+ | (35/25)
KG | (15/11)
4 Rounds x AMRAP 5:
30/24 Calorie Echo Bike
30 Dumbbell Snatches (50/35)
20 GHD Sit-ups
* Rest 1 Minute Between Rounds
* Pick Up Where You Left Off
KG | (22.5/15)
With a minute of rest between rounds, look to move with purpose and push the pace during each interval. Choose reps and weights that allow you to complete at least 1 round within each 5-minute window. Following the rest period, pick up where you left off in the prior AMRAP. (So if you completed 1 full round + 5 snatches in the first interval, begin your next interval with 25 snatches before moving on to the sit-ups).
Score: Rounds + Reps
Intended Intensity: RPE 6-7
Target Loading: Light-Moderate
Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
Target Score: 4-6 Rounds
Alternating Dumbbell Snatches: Use a single dumbbell and alternate arms every rep. These are from the floor, and both heads of the dumbbell must touch the ground between reps.
Sit-ups: Each rep begins with your knees bent to a 90º angle, feet flat on the ground, and hands touching the ground behind your head. The rep is credited when you touch both hands to your feet.
Dumbbell Close To Body
Ensure athletes drive through their legs and keep the dumbbell close to the body as they pull to the overhead position. This will allow for efficient turn over, and save fatigue in the back.
With 1:00 rest between each 5-minute AMRAP, we can afford to work at a moderately hard pace without major drop-offs in pace.
As you work through each AMRAP, your rate of perceived exertion will rise as you try to hold the same pace. This is expected. Try not to allow yourself to raise above an RPE of 8. If you begin to approach an RPE 8, back off on your pace.
The bike is the easiest place to moderate your fatigue levels. Simply slow your pace down until you feel you have regained control of your exertion levels.
30/24 CALORIE BIKE
25/20 Calorie Echo Bike
30/24 Calorie Row
25/20 Calorie Ski
400m Run
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
DUMBBELL SNATCH
Reduce Loading/Reps
Dumbbell Hang Power Snatches
Plate Ground to Overhead
Kettlebell Swings at Same Weight
Barbell Power Snatches (75/55)
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
If you do not have enough bikes for each person, have athletes in a second group start with the snatches first.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Sit-Up Specific Warm-Up
Dumbbell Snatch Warm Up | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-53 minutes)
Look For
Post Workout Clean Up & Chat (53-60)
Gun Show
4 Supersets:
8 Dumbbell Push-ups
8 Dumbbell Plank Rows (R)
8 Dumbbell Push-ups
8 Dumbbell Plank Rows (L)
Rest 1-2 Minutes Between Sets
Mindset
Robert Stevenson
"To be what we are, and to become what we are capable of becoming, is the only end of life."
Life’s purpose is to realize your potential and become the fullest version of yourself.
