🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is a threshold effort designed to build your ability to sustain longer, challenging paces. With 2-minute rest periods, you should be able to push hard but not all-out. The rest is enough to partially recover, but not fully.

- The bike should take around 2 minutes, and the swings and burpees less than 90 seconds apiece.

- Russian Kettlebell Swings: Swing the kettlebell to shoulder level only (arms parallel to the ground). Using your hips as the power source, keep your arms relaxed and let the hip drive do the work.

- Burpees: At the bottom, chest, and hips must touch the ground. At the top, your hands must touch overhead and your body must be in a straight line.

- Intended Intensity: RPE 7

- Target Loading: Light-Moderate

- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]

- Target Score: 4-6 Rounds

- Aim for identical or near-identical scores in each AMRAP. If your 3rd round score drops significantly, you went too hard early.

- Bike: Push hard but not max effort. You need your legs for the swings and burpees.

- KB Swings: Aim for quick sets or unbroken.

- Burpees: Find a sustainable rhythm that allows you to get right back on the bike. Don't sprint.

25/20 CALORIE ECHO BIKE

- 30/24 Calorie Row

- 25/20 Calorie Ski

- 30/24 Calorie Bike Erg

- 400m Run

- 2:00 Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

RUSSIAN KETTLEBELL SWINGS

- Reduce Loading/Reps

- Normal Kettlebell Swings

- Dumbbell Hang Power Cleans, @dumbbell(35/25)s

- Barbell Hang Power Cleans, @weight(95/65)

BURPEES

- Reduce Reps

- Same Calorie Row or Ski

- Push-ups

- No Push-up Burpee

- 36 Mountain Climbers

- 36 Air Squats

- Box Jumps

- Shuttle Runs (1 rep = 10m)

2 Rounds:

5 Calorie Bike (Easy)

5 Kettlebell Deadlifts (Light)

5 Russian Kettlebell Swings

2 Rounds:

5 Calorie Bike

5 Russian Kettlebell Swings (Workout Weight)

5 Burpees