March 22, 2020 – Coastal Endurance

March 22, 2020 – Coastal Endurance

IMPORTANT INFORMATION:
– Each athlete will complete a total of x4 8min AMRAPs.
– The first AMRAP you choose to do should be your WEAKEST 'cardio' modality (Run/AB/Row)
– After the third AMRAP, you will return to the FIRST 8min AMRAP you did. Complete this AMRAP again and strive for the same pace and same score!

OPTION A:
– Hold the same pace as last week's 4min Row/AB/Run
– Hold a SUSTAINABLE pace on the mix modal work
– Scale the DB loads as needed to continue moving for the 4mins
Men: 15-22.5kg
Women: 7.5-15kg
– Scale the KB loads as needed to continue moving for the 4mins
Men: 16-28kg
Women: 8-20kg

OPTION B:
– Cruise pace throughout – should be able to hold a conversation
– Use this work to restore good mechanics and flush the body for a big week of training

A. As Many Rounds and Reps as possible in 8 minutes, with Buy In:

Buy In:
Row for 4 minutes

Then:
12 Alternating Single-Arm Dumbbell Hang Split Snatches @ 22.5/15 kg
6 Burpee over Dumbbells

– Right arm working means left foot forward in split
–Rest 3mins–

B. As Many Rounds and Reps as possible in 8 minutes, with Buy In:

Buy In:
Assault Bike for 4 minutes

Then:
12 Box Jump Overs 24/20 inches
6 Single Arm Dumbbell Shoulder to Overheads @ 22.5/15 kg

– 6 reps per arm, per round
–Rest 3mins–

C. As Many Rounds and Reps as possible in 8 minutes, with Buy In:

Buy In:
Run for 4 minutes

Then:
12 Kettlebell Swings @ 28/20 kg
12 Jump Switch Lunges
–Rest 3mins–

D. AMRAP8:

REPEAT THE FIRST 8min AMRAP YOU COMPLETED.
HOLD THE SAME PACE AND STRIVE FOR THE SAME SCORE
Scoring: Reps (higher is better)

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