"Break The Cycle"
AMRAP 15:
20/16 Calorie Bike Erg
20 Wallballs (20/14)
KG | (9/6)
RECOVERY
“Sunday Runday”
Beginner: 2 Miles
Intermediate: 3 Miles
Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]
AGE GROUP
13-15 & 55+ | (20/10) to 9'
KG | (9/4)
N/A
Bikes and wallballs will make the legs feel heavy today, we should aim to choose a pace that will allow us to stay moving for the whole 15 minutes. If you plan on approaching the next week full on, consider scaling the wallballs and pulling back the pace today.
Score: Rounds & Reps
Target Score: 5-7 Rounds
Stimulus: Recovery [RPE 2-3]
Loading Target: Light-Moderate
Bike: Choose a distance that will allow athletes to finish in less than 90 seconds.
Wallballs: Choose a load that will allow for 2 sets or less.
Breathing Pattern
Encourage a controlled breathing pattern. Athletes can exhale as they stand up from the squat and throw the ball, inhaling during the descent into the squat.
20/16 CALORIE BIKE ERG
1:30 Time Cap
16/13 Calorie Echo Bike
20/16 Calorie Row
16/13 Calorie Ski
250m Run
1:15 Moderate Effort on Treadmill/Runner
20 Shuttle Runs (1 rep = 10m)
WALLBALLS
Reduce Reps/Loading/Target Height
Double Dumbbell Thrusters (25/15)s
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
1.5x Air Squats
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 21 minutes)
Wallball Warm-Up
Bike Warm Up
N/A
(21 - 27 minutes)
Practice Round
Break
Workout Q&A
(27 - 42 minutes)
Look For
Post Workout Clean Up & Chat (42-60)
Gun Show
[PART A]
3 Sets:
15 Chest Supported Double Dumbbell Row
* Rest 1 Minute Between Sets
[PART B]
3 Sets:
16 Cheat Hammer Curls (8/Side)
* Rest 1 Minute Between Sets
MINDSET
Byron Pulsifer
"Many people think of prosperity that concerns money only to forget that true prosperity is of the mind."
True wealth lies in a rich and healthy mindset, not just in material possessions.
