2025-02-12

• Overview: In this total body VO2 max workout, aim to complete roughly a full round (or more) in each AMRAP. Pick up where you left off following the 4:00 rest.
• Box Jump Overs: You do not need to reach full extension of the hips/knees at the top of the box. Step down from the top of the box. No rebounding.
• DB Hang Squat Cleans: Use a single dumbbell. Swing the dumbbell between your legs. Alternate arms every rep for 6 reps on each side. Choose a weight you can complete in 1-2 sets each round.
• Target Score: 4-6 Rounds
• Stimulus: Aerobic Power [RPE 7-8]
• Score: Rounds + Reps

• If this is a heavy dumbbell for you, start your row at a hard pace, but settle your pace a little on the back half of the row. This will allow you to have fresh legs through the box jump overs and into the dumbbell hang squat cleans.
• We have big rest periods between AMRAPs where we can get a full recovery, so the intent is to push the pace throughout the work periods. Aim for a rate of perceived exertion (RPE) of 7-8.

27/21 CALORIE ROW

• 2:00 Time Cap
• 22/17 Calorie Ski
• 22/17 Calorie Echo Bike
• 27/21 Calorie Bike Erg
• 300m Run
• 1:45 Moderate Effort on Treadmill/Runner
• 24 Shuttle Runs (1 rep = 10m)

BOX JUMP OVERS

• Reduce Box Height
• Box Jumps
• Box Step Overs
• Box Step-Ups
• 23 Squat Jumps
• Alternating Single-leg Squats (Pistols)

DB HANG SQUAT CLEAN

• Reduce Reps/Loading
• Hang Power Cleans
• Power Cleans
• Front Squats
• Barbell Hang Squat Cleans, 75 / 55 lb

On The Minute x 4:
5/4 Calorie Row
3 Box Jump Overs
2 DB Hang Squat Cleans