0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to Endurance
25:00-55:00 Endurance
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Samson Stretch
Forearm Stretch
Pec Stretch on Rig
Infant Squats (VIDEO)
Endurance Prep
2-3 Rounds
20yd Shuttle
5 Burpee Pull-ups
Complex: 3 KB Upright Rows + 6 KB Goblet Lunges
Endurance:
Partner Alt. AMRAPs Every 5 minutes for 30 minutes
AMRAP 1: 200yd Shuttle + 20 Burpee Pull-ups
AMRAP 2: Max Complex: 6 KB Upright Rows + 8 KB Goblet Lunges @53/35
*10yd shuttle zones (20 total lengths)
*must do full complex, cannot split with your partner
*Pick up where you left off on AMRAP 1
SCORE: Total Rounds and Reps for AMRAP 1 and Total complex reps from AMRAP 2
PACE GOAL: Breath, move, enjoy fitnessing with your friends
FEEL:
Steady Eddy or Betty Get Strong
AMRAP 1 will be a good mix of work to rest to allow you to keep moving at a good pace and have a more cardio feel
AMRAP 2 will feel more muscle fatigue as your strength endurance is challenged
STRATEGY:
I would alternate down and backs on the shuttle (20yds)
5s on the Burpee Pull-ups
One complex back and forth
INDIVIDUAL OPTION:
Alt. AMRAPs Every 4 minutes for 24 minutes
AMRAP 1: 100yd Shuttle + 10 Burpee Pull-ups
AMRAP 2: Max Complex: 6 KB Upright Rows + 8 KB Goblet Lunges
must do full complex before resting
LOGISTICS:
Hopefully you have room to do the shuttles coming right off the rig
I would set the KBs up in a different area
You can have groups start on different AMRAPs to help with space considerations
BEGINNER: AMRAP 1: 100yd Shuttle + 10 Jumping Pull-ups, AMRAP 2: Complex: 26/18, Lunges with no weight
SCALED: Find a bar height that allows you to do jumping pull-ups after your burpee or step to a plate or box to do your jumping pull-up after your burpee, 35/26
Rx+: 70/53
FIT February Day 6
20 Barbell Rollouts (VIDEO)
100 Lateral Bar Hops
*break up however you want