"Plinko"
AMRAP 40:
20/15 Calorie Row
20/15 Calorie Bike Erg
20 Shuttle Runs
20 Sit-ups
KG | N/A
AGE GROUP
13-15 & 55+ | Same as class
Same as class
Today's workout is a BIG conditioning piece meant to improve your fatigue resistance. Work at a challenging yet manageable pace throughout the entire piece. You should always feel in control.
Score | Rounds + Reps
Target Score | 7-10 Rounds
Stimulus | Lactate Threshold [RPE 5-6]
Row/Bike Erg | Reset monitors every round. Both men and women are doing the same number of calories today. These should be completed in 1:30 or less.
Shuttle Runs | Every 10 meters = 1 shuttle run = 1 rep. At each turnaround, only one foot and one hand must touch the ground over the line. Should be completed in 1:30 or less.
Sit-ups | Should be completed in 1:00 or less.
Pacing
Your paces should be submaximal and sustainable for 60 minutes if asked to.
Row: An RPE 5-6 would equate to 20-30 seconds slower than your 2k PR pace.
Bike Erg: This pace would look similar to the pace you see on your Row Erg.
Shuttle Runs: These should feel brisk but manageable the entire time. You should not slow down during any of your sets.
ROW/BIKE/SHUTTLE RUNS
1:30 Time Cap
20 Calorie Ski
16 Calorie Echo Bike
200m Run
1:00 Moderate Effort on Treadmill/Runner
20 Burpees
SIT-UPS
Reduce Reps
Hollow Rocks
Tuck Crunches
If your class is short on equipment, have athletes start on different stations.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
Line drills 25’ each
N/A
N/A
(12-18 minutes)
Practice Round
Break
Workout adjustments if needed
(18-58 minutes)
Look For
Post Workout Clean Up & Chat (58 -60)
Killer Core
6 Sets:
20 Banded Kneeling Crunches
10 Seconds Rest
Directly Into...
6 Sets:
20 Second Prone Knee to Elbow
10 Seconds Rest
MINDSET
Elizabeth Arden
"I'm not interested in age. People who tell me their age are silly. You're as old as you feel."
Age is a mindset; how you feel and act is more important than the number of years you’ve lived.
