"Little Bites"
Duration: 20:00
20:00 AMRAP:
2 Push Press, 135 / 95 lb
4 Toes to Bar
8 Russian Kettlebell Swings, 70 / 53 lb
Score: Rounds + Reps
SEE SUBSTITUTIONS FOR TEAM VERSION
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: This is a cyclical threshold workout with small sets that reward consistency and quick transitions. Expect your heart rate to sit elevated throughout, and your grip and midline endurance to limit your pace. Work at a repeatable pace, keep rest periods short, and aim for even splits across the full 20 minutes.
- Choose weights/reps/variations for all movements that allow for unbroken reps. The push press is taken from the floor.
- Russian Kettlebell Swings: Start with the kettlebell between your legs. Using your hips as the power source, swing the kettlebell only up to shoulder level (arms parallel to the ground). The kettlebell should not travel higher than that.
- Intended Intensity: RPE 6-7
- Target Loading: Light-Moderate (45-55%)
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 18-25 Rounds
STRATEGY
- Set an opening pace you could maintain for 15 minutes, then build in the final five. Think controlled early, strong finish.
- Manage global fatigue by using your legs to drive the barbell and hips to drive the kettlebell so the shoulders and grip do not become the limiter.
- Focus on moving continuously. Keep your breaks short (1-3 breaths) and your transitions intentional and deliberate. Try to keep your transitions under 10 seconds.
SUBSTITUTIONS
PUSH PRESS
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Strict or Kipping Handstand Push-ups
TOES TO BAR
- Reduce Reps
- V-Ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-Ups
- Sit-Ups
RUSSIAN KETTLEBELL SWINGS
- Reduce Loading/Reps
- Normal Kettlebell Swings
- Dumbbell Hang Power Cleans, @dumbbell(35/25)s
- Barbell Hang Power Cleans, @weight(95/65)
[TEAMS OF 2 VERSION]
20:00 AMRAP:
2 Push Press
4 Toes to Bar
8 Russian Kettlebell Swings
Switch After:
200 Meter Run
Score: Rounds + Reps
- Notes: One partner starts on the run, the other on the 2-4-8. Switch upon completion of the run and pick up where your partner left off. Choose weights/reps/variations for all movements that allow for unbroken reps.
MOVEMENT PREP
Build to Push Press Weight
1 Round:
4 Push Press
8 Toes To Bar
16 Russian Kettlebell Swings