"B-Rabbit"
AMRAP 4 [Until 8,000 Meters]:
400 Meter Run
Max Distance Bike Erg
No Rest Between Rounds
Time Cap: 40 Minutes
"Sunday Runday"
Run 2-3 Miles
KG | N/A
AGE GROUP
13-15 & 55+ | Same as class
N/A
The overall goal today is to complete 8000 meters on the bike. Each round we will start with a buy in of a 400m run, with the time left in our 4 minutes we chip away at out 8000 meters on the bike. There is a 10 round cap on this workout (40 Minutes), we should have about 2:00 on the bike each round, which means we complete the run in about 2:00.
Score | Time
Run | 2:00
Bike | 2:00, 800m each round.
Pedal Technique
Emphasize a smooth and circular pedal stroke. Athletes should apply force not only during the downstroke but also through the entire pedal revolution.
Encourage pulling up on the pedals during the upstroke to engage the hamstrings and recruit more muscle groups.
400M RUN
2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner*
(0 - 3 minutes)
Whiteboard Brief
(3 - 11 minutes)
General Flow 0:20-0:30 Each
N/A
N/A
(11 - 17 minutes)
Practice Round
Break
Workout adjustments if needed
(17 - 57 minutes)
Look For
Post Workout Clean Up & Chat (57 - 60)
10 Sets:
200 Meter Run [RPE 8-9]
Rest 1 Minute Between Sets
MINDSET
Old German proverb - "You have to take it as it happens, but you should try to make it happen the way you want to take it."
- Accept life’s events as they come, but also take initiative to shape your experiences according to your desires.
