🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: Work for 2:00 and rest for 1:00, making your way through the chipper. With a minute of rest between rounds, look to move with purpose and push the pace during each interval. Following the rest period, pick up where you left off in the prior AMRAP. You should be able to clear each station in no more than 2 rounds (4 minutes). When you finish the row, you'll start over again on the bike.

- Shuttle Runs: Every 10-meter segment = 1 shuttle run rep (down & back = 2 reps). At each turnaround, only one foot and one hand must touch the ground over the line.

- Intended Intensity: RPE 6-7

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score:

MEN: 2-2.5 Rounds

WOMEN: 1.75-2.25 Rounds

- With 1:00 rest between each 2-minute AMRAP, we can afford to work at a moderately hard pace without major drop-offs in pace.

- As you work through each AMRAP, your rate of perceived exertion will rise as you try to hold the same pace. This is expected. Try not to allow yourself to raise above an RPE of 8. If you begin to approach an RPE 8, back off on your pace.

- During your shuttle run turnarounds, stay low to the ground, plant your back foot at a 45º angle, and lean away from the line to get a good push-off.

50/40 CALORIE ECHO BIKE

- 60/48 Calorie Row

- 50/40 Calorie Ski

- 60/48 Calorie Bike Erg

- 800m Run

- 4:00 Moderate Effort on Treadmill/Runner

50 SHUTTLE RUNS

- 600m Run

- 3:00 Moderate Effort on Treadmill/Runner

- 45/36 Calorie Row

- 45/36 Calorie Bike Erg

- 36/30 Calorie Ski

- 36/30 Calorie Echo Bike

- 50 Burpees

50/40 CALORIE ROW

- 40/32 Calorie Ski

- 40/32 Calorie Echo Bike

- 50/40 Calorie Bike Erg

- 600m Run

- 3:00 Moderate Effort on Treadmill/Runner

2 Rounds:

5/4 Calorie Echo Bike Sprint

4 Shuttle Runs

8/6 Calorie Row, Moderate

• Rest 30 Seconds Between Rounds

PART 1: FLEXIBILITY (7 Minutes)

1. Couch Stretch (2 Minutes)

- Kneel on one leg with your back foot elevated against the wall.

- Push your hips forward to stretch the hip flexor and quads.

- Hold for 1 minute per leg.

- Use a foam roller, bench, or other object to support your weight if needed.

2. Pancake Stretch (3 Minutes)

- Sit on the floor with your legs straight and spread apart.

- Lean forward, keeping your spine long, and hold for 1 minute.

- Reach to each side for an additional 1 minute per leg.

3. Banded Lat & Chest Stretch (2 Minutes)

- Anchor a light band to the rig.

- Loop your hand through the band and step back to stretch the lats and chest.

- Hold each position for 1 minute per arm.

PART 2: MOBILITY (8 Minutes)

1. Thoracic Spine Rotations (2 Minutes)

- Start on hands and knees with one hand behind your neck.

- Rotate your upper body toward the hand that is up.

- Actively hold the end range for 2-3 seconds, then return to center.

- Perform 6-8 reps per side.

2. 90/90 Hip Transitions (2 Minutes)

- Sit on the floor with one leg in front at 90° and the other behind at 90°.

- Actively rotate your hips to switch sides, using your hands minimally for balance.

- Perform 8-10 slow transitions.

3. Active Frog Stretch (2 Minutes)

- Start on hands and knees with knees wide apart and feet turned out.

- Actively push your hips back and hold for 2-3 seconds, then return forward.

- Perform 8-10 slow reps.

4. Overhead Squat Hold (2 Minutes)

- Hold an empty barbell or dowel overhead.

- Lower as deep into a squat as you can while keeping your arms locked out, chest tall, and the barbell directly overhead.

- Position your hands as close together as you can while maintaining proper form.

- Hold the bottom position for 10-15 seconds, then rise.

- Perform 6-8 reps.