"Half Past"
AMRAP 2 x 15 Rounds:
200 Meter Run
Max Distance Bike Erg
RECOVERY [RPE 2-3]
"Sunday Runday"
Beginner: Run 2 Miles
Intermediate: Run 3 Miles
Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]
AGE GROUP
13-15 & 55+ | Same as Class
N/A
Choose a run distance that takes about 1 minute, leaving about 1 minute for the bike. Keep the monitor going the whole time.
Score: Bike Meters
Target Score: 6,000-9,000 Meters
Stimulus: Recovery [RPE 2-3]
Run: About 1 Minute
Bike: About 1 Minute to accumulate meters. Need to hit at least 400m each round to hit the target score.
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.
200M RUN
1:15 Time Cap
250/225m Row
200/180m Ski
12/10 Calorie Echo Bike
500/450m Bike Erg
1:00 Moderate Effort on Treadmill/Runner
16 Shuttle Runs (1 rep = 10m)
15 Burpees
BIKE ERG
Sub any other machine
If athletes are short on bikes, have a second group start 1 minute behind the first.
(0 - 3 minutes)
Whiteboard Brief
(3 - 9 minutes)
General Flow
(9 - 14 minutes)
Bike Erg Prep
N/A
(14 - 20 minutes)
Practice Round
Break
Workout adjustments if needed
(20 - 50 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Gun Show
10 Sets:
10 Barbell Curls
Rest 30 Seconds 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.