"4 Real"
Duration: 36:00
5 Rounds x AMRAP 4:
30/24 Calorie Bike Erg
20 Kettlebell Swings, 53 / 35 lb
Max 10-Meter Shuttle Runs
• Rest 4 Minutes Between Rounds
STIMULUS
- Overview: We're working through five 4-minute AMRAPs today, with 4:00 of rest between each AMRAP. Each AMRAP begins with a bike and kettlebell swings. Then, use the remainder of the AMRAP to complete as many shuttle runs as you can. The goal is to have at least 1:00 to complete shuttle runs per round. Choose a kettlebell weight and calories on the bike erg that allow for that.
- Bike: Aim to complete in no more than 2:00. Due to the rest between AMRAPs, you should be able to start each set at a hard effort before settling into a moderate pace. Make sure you can immediately pick up the kettlebell upon completion of your bike.
- 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. This should be a light-moderate weight that allows you to complete reps in 2 sets or less.
- Shuttle Runs: Every 10 meters = 1 shuttle run = 1 rep. At each turnaround, only one foot and one hand need to touch the ground over the line.
- Target Score: 50-100 Reps
- Stimulus: VO2 Max [RPE 8]
- Score: Total Shuttle Runs (1 rep = 10m). Record 5 Sets of Reps.
STRATEGY
- These intervals are intended to be completed at a high level of intensity and effort since we get a big rest period in between each interval. Target a rate of perceived exertion (RPE) of 8 out of 10. This effort will likely begin to feel challenging to maintain during the last minute of work during each AMRAP. It is okay if your pace starts to slow at the end of each interval due to fatigue. The intensity of effort is what we are searching for.
SUBSTITUTIONS
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-Hard Effort on Treadmill/Runner
KETTLEBELL SWINGS
- Reduce Loading/Reps
- Single Dumbbell Hang Power Snatches, @dumbbell(25/15)
- Empty Barbell Hang Power Snatches
- Russian Kettlebell Swings
SHUTTLE RUNS
- Run
- Treadmill/Runner
- Calorie Bike Erg
- Calorie Row
- Calorie Echo Bike
MOVEMENT PREP
3 Sets:
10/8 Calorie Bike (Easy)
10 Vertical Jumps
20 Skater Jumps (jump side to side)
10/8 Calorie Bike (Moderate)
10 Russian Kettlebell Swings
20 High Knees
10/8 Calorie Bike (Moderate)
10 Full (American) Kettlebell Swings
4 Shuttle Runs