For 5 cycles:
AMRAP in 4 mins of:
30 – Shuttle Runs, 10 m
20/15 Assault Bike Calories
Max Calorie Row
Rest 4 mins between each cycle. For each cycle restart the AMRAP.
GENERAL Today’s workout is 1 of 3 variations of this “tri-sprint” workout We’re looking to maintain a fairly high intensity, as the movements are very simple and there is rest built in As a general time line, we’re looking to complete the shuttle runs and bike in about 90 seconds each, giving 1 minute to complete max calories on the rower Adjust the numbers or place a time cap as needed to give athletes at least 1 minute on the rower each round The score is total calories on the rower over the 5 rounds If short on machines, stagger athletes on opposite 4-minute windows
SHUTTLE RUNS Place cones 10 meters apart for the shuttle runs Every time one part of the body crosses the line, a rep is counted If shuttle runs don’t work logistically, run 300 meters outside instead
BIKE The calories here will differ slightly based on the bike:
Assault, Echo, Bike Erg: 20/15 Calories
If unable to bike, complete one of the following: 30 AbMat Sit-ups 15 Toes to Bar