0:00-10:00 General Warm-up
10:00-18:00 Explanation of Endurance Prep and Endurance, make sure they understand the logistics and how to share equipment
18:00-26:00 Endurance Prep
26:00-28:00 Transition to Endurance
28:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
5 Scorpions each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
10yd High Knees
10yd Butt Kicks
10yd Bunny Hops
10yd Lunge and Rotate
—then—
2 Rounds
10 Air Squats
10 Push-ups
10 Ring Rows
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for all the things 😁
Endurance Prep
Alt. EMOM 8:
M1: 10/8 Calorie Ski, 10/8 Calorie Row
M2: 100m Run, 50m Single KB Carry
M3: 10 Wall Balls/10 Single DB Overhead Lunges
M4: 20m Sled/10 Burpees
MANAGEMENT/FOCUS:
Great time to work on each movement with each member
Round 1 do one of the movements listed in the minute, Round 2 do the other movement…this allows the equipment to be shared by many people
Endurance
“AMROX” Pre-test
AMRAP 6:
15/12 Calorie Ski
40m Sled Push
—1 minute Rest/Transition—
AMRAP 6:
15/12 Calorie Row
10 Burpee Over Rower
—1 minute Rest/Transition—
AMRAP 6:
100m Single KB Farmer’s Carry
20 Wall Balls
—1 minute Rest/Transition—
AMRAP 6:
200m Run
20 Single DB Lunges
4 SCORES: Rounds + Reps for each AMRAP (each meter is a rep for the sled, carry and run, so 40m = 40 reps, 100m = 100 reps, 200m = 200 reps)
GOAL: Breath, move, enjoy the fitness GAINZ
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Overall the 1 minute in between each AMRAP will only be enough to record your score and transition to the next station, so this will feel like 24 continuous minutes
Row, Ski, Run: RPE 7, breath and move at a steady pace
Sled Push: 3x45# plates for men, 2x45# plates for women, this makes it any easy plate change when sharing sleds, if needed you can put a small 2.5 plate under the top 45 so it is easier to get your fingers in there to take the plate off when needed
Burpee over Rower: make sure the seat is all the way up to the front so you don’t clip your foot when going over, breath and move, stay consistent
Single KB Carry: must carry it at your side, switch hands whenever you need to
Wall Balls: try to stay unbroken, get good leg drive to get momentum into the wall ball
Single DB Lunges: forward, reverse or walking Lunges, switch hands when needed, try to stay unbroken…focus on driving through the front heel when pushing up to full hip extension
EQUIPMENT CONSIDERATIONS:
With starting people on different stations, 4 people can share one machine
If you do not have enough sleds you can change this to a Bear Crawl or DB Drag Bear Crawl
We can use Bike if needed
WEATHER CONSIDERATIONS:
If the weather is bad and just won’t allow you to be outside then change the 200m run to a 200yd shuttle run and the 100m carry to a 100yd carry