"More Or Less"
AMRAP 7:
1,200 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
1,000 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Calorie Bike Erg
Rest 3 Minutes
AMRAP 7:
600 Meter Run
Max Calorie Bike Erg
KG | N/A
Same as class.
We've got four big intervals of mono-structural work today, and these two movements can definitely interfere with each other if we are not paying attention to our breathing and form. We want to earn more time on the bike to build calories, but if we come out too hot on the runs, it may work against us.
Score | Total calories accumulated on the bike.
Runs | Less than 6:00, 5:00, 4:00, 3:00 each round respectively.
Bike | Aiming to have at least 1:00, 2:00, 3:00, 4:00 respectively on the bike each round
Run Postures
Check for an upright posture with a slight forward lean from the ankles.
Avoid excessive forward bending at the waist or leaning back.
Avoid tensed shoulders, the upper body should stay relaxed.
1200/1000/800/600M RUN
Reduce Distances
6:00, 5:00, 4:00, 3:00 Caps
1500/1250/1000/750M, 1350/900/450/225M Row
800/600/400/200M Ski
2000/1500/1000/500M, 1800/1350/900/450M Bike
900/750/600/450M Air Run
CALORIE BIKE ERG
Sub Ski/Assault/Echo/Air Run
If your class is short on bikes, you can have athletes alternate on different machines.
(0-3 minutes)
Whiteboard Brief
(3-9 minutes)
General Flow
Run prep line drills
(10-17 minutes)
Bike | tell, show, do, check
Cadence warm up
N/A
(17-23 minutes)
Practice Round
Break
Workout adjustments if needed
(23-60 minutes)
Look For
Post Workout Clean Up & Chat
“Lethal Legs”
3-4 Rounds
8 Goblet Bulgarian Split Squats (each leg)
:30 Wall Sit
