Daily training
2024-01-30
"Tire Swing"29 min
4 Rounds x AMRAP 5:
30 Kettlebell Swings (53/35)
30 Box Jump Overs (24"/20")
Max Calorie Bike Erg
Rest 3 Minutes Between Rounds
Score: Lowest Round of Calories
Stimulus
- Overview: Today's piece quickly becomes about how well you can control your breathing in the first two movements to allow you to be able to push on the bike at the end of each interval.
- Athletes should aim to have at least 2:00 on the bike each round.
- Kettlebell swings: 90s or less, completed in 1-2 sets.
- Box Jump Overs: 90s or less.
- No rebounding box jump overs.
- Score: Lowest round of Calories.
Strategy
- Athletes should find a pace on both movements that lets them get to the bike around the same time during each interval.
- Goal should be to stay consistent on the bike or to get more reps each round as you go.
Substitutions
KETTLEBELL SWINGS
- Reduce Loading
- Reduce Reps
- Single Dumbbell Hang Power Snatches
- Empty Barbell Hang Power Snatches
- Russian Kettlebell Swings
BOX JUMP OVERS
- Reduce Reps
- Reduce Box Height
- Box Step-Overs
- Regular Box Jumps
BIKE ERG
- Row
- Ski
- Air Run
- Echo/Assault Bike
Movement prep
On a 90s Clock:
8 Kettlebell Swings
8 Box Jump overs
Max Calorie Bike Erg