"A For Effort"
Duration: 21:00
AMRAP 3:
25/20 Calorie Echo Bike
10 Thrusters, 115 / 85 lb
Max Calorie Row
Rest 6 Minutes
AMRAP 3:
25/20 Calorie Echo Bike
15 Thrusters, 95 / 65 lb
Max Calorie Row
Rest 6 Minutes
AMRAP 3:
25/20 Calorie Echo Bike
20 Thrusters, 75 / 55 lb
Max Calorie Row
Score: Total Row Calories
SEE SUBSTITUTIONS FOR TEAM VERSION
ANAEROBIC CAPACITY
STIMULUS
- Overall: This workout is meant to improve your anaerobic capacity, making you more fatigue-resistant, improving your recoverability, and overall capacity to do more work. With twice the amount of rest as work, looking to move at a very fast pace during these 3-minute windows. We're aiming to have at least 30 seconds on the rower each round.
- Thrusters: Choose a thruster weight that you can complete unbroken every round. If you're on the fence, go lighter so you can still hold onto the barbell under fatigue.
- Intended Intensity: RPE 9
- Target Loading: Moderate (55-65%), Light-Moderate (45-55%), Light (35-45%)
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 45-90 Calories
STRATEGY
- Work at a hard pace from the start. This will look like starting on the Echo Bike at an RPE 8, getting through the thrusters as quickly as possible, and in as few sets as possible. Then work as hard as you are able to manage on the rower, regardless of whether you will fall off your pace -- we are trying to induce fatigue.
- Control your breathing as much as possible during your rest periods, and do your best to move around a little bit to keep blood flow moving throughout the body.
SUBSTITUTIONS
25/20 CALORIE ECHO BIKE
- 1,000/900m Bike Erg
- 500/450m Row
- 400/360m Ski
- 400m Run
- 1:45 Hard Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
- 30 Burpees
THRUSTERS
- Reduce Reps/Loading
- 15 Dumbbell Thrusters, @dumbbell(35/25) Across All Rounds
- 15 Wallballs, @wallball(20/10) Across All Rounds
- 20-30-40 Air Squats
ROW
- Ski
- Bike Erg
- Run
- Treadmill/Runner
TEAM VERSION:
TEAMS OF 3
[1 ROUND EACH PERSON]
AMRAP 3:
25/20 Calorie Echo Bike
10 Thrusters, @weight(95/65)
Max Calorie Row
Directly Into...
[1 ROUND EACH PERSON]
AMRAP 3:
25/20 Calorie Echo Bike
15 Thrusters, @weight(75/55)
Max Calorie Row
Directly Into...
[1 ROUND EACH PERSON]
AMRAP 3:
25/20 Calorie Echo Bike
20 Thrusters, @weight(65/45)
Max Calorie Row
Score: Total Row Calories
- Notes: Each teammate goes through the first AMRAP 3 before advancing to the next one with a decreased barbell weight. The flow for each person goes: 3 minutes of work, 6 minutes of rest. With twice the amount of rest, look to move at a very fast pace during these work windows. Choose a thruster weight that you can complete unbroken every single round. If you're on the fence, go lighter so you can still hold onto the barbell under fatigue. We're looking to have at least 30 seconds on the rower each round.
- Intended Intensity: RPE 9
- Target Loading: Moderate (55-65%), Light-Moderate (45-55%), Light (35-45%)
- Fitness Attribute Improved: Anaerobic Capacity
- Target Score: 45-90 Calories (Each)
MOVEMENT PREP
1:00 Moderate Bike
1:00 Easy Row
3 Rounds:
5/4 Calorie Echo Bike Sprint
3 Thrusters (building in weight each round)
10/8 Calorie Row Sprint
Round 1 = lightest barbell
Round 2 = 2nd barbell
Round 3 = heaviest barbell