"Oil & Water"
3 Rounds x AMRAP 5:
30/24 Calorie Row
15 Burpees
30 Wallballs (20/14)
15 Burpees
* Rest 5 Minutes Between Rounds
* Pick-up Where You Left Off
KG | 9/6
AGE GROUP
13-15 & 55+ | (20/10) to 9'
KG | 9/4.5
3 Rounds x AMRAP 5:
30/24 Calorie Row
20 Wallballs @wallball(30/20)
10 Wall Walks
* Rest 5 Minutes Between Rounds
* Pick-up Where You Left Off
KG | 13/9
With equal work/rest time, look to move with a purpose and push the pace each interval. The row and wallballs should each take 2:00 or less to complete, with the burpees taking about 1:00 to complete. Following the rest period, pick up where you left off in the prior AMRAP.
Score: Rounds + Reps
Target Score: 2.5-5 Rounds
Stimulus: VO2 Max [RPE 7-8]
Row: 2:00 or less.
Burpees: About 1:00
Wallballs: 2:00 or less, should be able to complete 10 unbroken at a time.
Burpee Efficiency
Encourage athletes to be quick to and off the floor, emphasize their rest to be at the top where they can breathe better. Athletes can also step up from the burpees to avoid the heart rate increasing too much.
Today's intervals allow room to push the pace! Identify the one movement that gives you the most trouble and build the workout around that.
If burpees are the most challenging movement, pace the row and take frequent, short breaks on the wallballs so you can remain crisp on your burpees and have minimum wasted movement.
If the wallballs are the most challenging for you, pace the set of burpees that come before the wallballs. Once you are past the wallballs, pick the pace back up and push the row, as that is a great place to make up time.
30/24 CALORIE ROW
2:15 Time Cap
25/20 Calorie Ski
30/24 Calorie Bike Erg
25/20 Calorie Echo Bike
400m Run
2:00 Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
BURPEES
Reduce Reps
1:15 Time Cap
10 Calories On Any Machine
Push-Ups
No Push-Up Burpee
30 Mountain Climbers
30 Air Squats
Box Jumps
16 Shuttle Runs (1 rep = 10m)
WALLBALLS
Reduce Reps/Loading/Target Height
Single Dumbbell Thrusters
Empty Barbell Thrusters
Wallball Thrusters
No Squat Wallballs
45 Air Squats
If classes are large, have the second group start on the 5:00 rest.
(0-3 minutes)
Whiteboard Brief
(3-11 minutes)
General Flow
(11-21 minutes)
Wallball | tell, show, do, check
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-52 minutes)
Look For
Post Workout Clean Up & Chat (52-60)
Bulletproof Shoulders
[PART A]
3 Sets For Quality:
10 Single Arm Strict Press (R)
10 Single Arm Strict Press (L)
* Opposite Arm In Support Position Overhead
[PART B]
4 Sets For Quality:
50' Mixed Dumbbell Overhead/Rack Carry (R/L)
50' Mixed Dumbbell Overhead/Rack Carry (L/R)
* Rest 2 Minutes Between All Sets
MINDSET
Dalai Lama
"If we have a positive mental attitude, then even when surrounded by hostility, we shall not lack inner peace."
A positive mindset can protect your peace, even in difficult or hostile situations.
