"Toss Up"
4 Rounds x AMRAP 4:
Buy-In: 400 Meter Run
Max Rounds...
12 Push Press (135/95)
21 Box Jumps (24"/20")
* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off Inside
* Score: Total Rounds + Reps
KG | (61/43)
AGE GROUP
13-15 & 55+ | (95/65)
KG | (43/29)
Same as Class
After an initial buy-in run, complete max rounds of push press + box jumps. Each AMRAP starts with the buy-in run, but you'll pick up where you left off on the push press + box jump couplet. So if you completed 2 rounds + 3 push press in the first AMRAP, begin your next AMRAP with the 400m run buy-in, then complete your 4th push press and so on.
Score: Rounds + Reps
Target Score: 4-7 Rounds
Stimulus: Moderate Weight
Run: Should be completed in 2:15 or less.
Push Press: Choose a barbell weight you can complete within 2 sets.
Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding. Should be able to complete 21 in about a minute.
Fast & Furious
This emphasis applies to multiple points of the lift. We want athletes to be quick, efficient, and even a little violent in the dip, the drive, and the press.
Because we're starting the runs fresh each round after 4 minutes of rest, look to push the pace at the beginning of your run before settling. You still want to be able to immediately pick up the barbell at the conclusion of your run.
Be sure to use the rest periods between AMRAPs to record how many rounds and reps you have accumulated so you know where to pick up.
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
32 Shuttle Runs (1 rep = 10m)
PUSH PRESS
Reduce Loading/Reps
Sub Kettlebells or Dumbbells (50/35)s
Strict Press
Push Jerk
Kipping Handstand Push-ups
BOX JUMPS
Reduce Box Height
Box Step-Ups
42 Squat Jumps
42 Jumping Lunges
Alternating Single-leg Squats (Pistols)
Reverse Lunges
Broad Jumps
COLD WEATHER SUB
Any of the Run Modifications
40 Box Step-ups
150 Double Unders / 200 Single Unders
100 Mountain Climbers (Per Side)
If equipment needs to be shared, you can run a second group during the 4:00 rest of the first group.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
(9-21 minutes)
Box Jump Prep
Push Press | tell, show, do, check
N/A
(21-27 minutes)
Practice Round
Break
Workout adjustments if needed
(27-55 minutes)
Look For
Post Workout Clean Up & Chat (55-60)
Gun Show
3 Sets:
Push-ups To Failure
Rest 3 Minutes Between Sets
MINDSET
Desiderius Erasmus
"The fox has many tricks. The hedgehog has but one. But that is the best of all."
Sometimes, mastering a single skill or strategy is more effective than trying to be proficient in many.
