"4 Real"
5 Rounds x AMRAP 4:
30/24 Calorie Bike Erg
20 Kettlebell Swings (53/35)
Max 10-Meter Shuttle Runs
Rest 4 Minutes Between Rounds
KG | 24/15
AGE GROUP
13-15 & 55+ | (35/26)
KG | 15/11
5 Rounds x AMRAP 4:
30/24 Calorie Echo Bike
20 Kettlebell Swings (53/35)
Max Distance Handstand Walk
Rest 4 Minutes Between Rounds
We're working through five 4-minute AMRAPs today, with 4:00 of rest between each AMRAP. Each AMRAP begins with a bike and kettlebell swings. Then, use the remainder of the AMRAP to complete as many shuttle runs as you can. The goal is to have at least 1:00 to complete shuttle runs per round. Choose a kettlebell weight and calories on the bike erg that allow for that.
Score: Total Shuttle Runs
Target Score: 50-100 Reps
Stimulus: VO2 Max [RPE 8]
Bike: Aim to complete in no more than 2:00. Due to the rest between AMRAPs, you should be able to start each set at a hard effort before settling into a moderate pace.
Kettlebell Swings: Your arms should be straight and extended at the top of your rep. This should be a light-moderate weight that allows you to complete reps in 2 sets or less.
Shuttle Runs: Every 10 meters = 1 shuttle run = 1 rep. At each turnaround, only one foot and one hand need to touch the ground over the line.
Hip Extension
Focus on the explosive hip extension at the top of the swing. The power should come from the hips, and the movement should finish with a straight line from the head to the heels.
Check that the glutes are engaged at the top of the swing, with the pelvis fully pushed forward.
30/24 CALORIE BIKE ERG
2:15 Time Cap
25/20 Calorie Ski
30/24 Calorie Row
25/20 Calorie Echo Bike
400m Run
2:00 Moderate-Hard Effort on Treadmill/Runner
KETTLEBELL SWINGS
Reduce Loading/Reps
Single Dumbbell Hang Power Snatches (35/25)
Empty Barbell Hang Power Snatches
Russian Kettlebell Swings
SHUTTLE RUNS
Run
Treadmill/Runner
Calorie Bike Erg
Calorie Row
Calorie Echo Bike
For large classes needing to share equipment, have a second group start on the 2:00. This will force the groups into a 2:00 cap on the bike, which should be the stimulus.
Strategy
These intervals are intended to be completed at a high level of intensity and effort since we get a big rest period in between each interval. Target a rate of perceived exertion (RPE) of 8 out of 10. This effort will likely begin to feel challenging to maintain during the last minute of work during each AMRAP. It is okay if your pace starts to slow at the end of each interval due to fatigue. The intensity of effort is what we are searching for.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-18 minutes)
KB Swing Prep | tell, show, do, check
N/A
(18-24 minutes)
Practice Round
Break
Workout adjustments if needed
(24-60 minutes)
Look For
Post Workout Clean Up & Chat (60)
Rest 4 Minutes Between Rounds
[Until 200/160 Calories]:
30 Seconds Machine
30 Seconds Rest
* Your Choice Between Row or Echo Bike
MINDSET
Albert Schweitzer
"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."
True success stems from finding joy in your work, not from external achievements.
