Complete as many rounds as possible in 3 mins of:
Ski Erg, 100/80 m
20 Double Unders
2 Wall Walks
Ski Erg / Run, 100 m / 8/6 Bike Calories
Rest 2 mins before part 2…
STIMULUS and GOALS
Stimulus is steady pacing across all AMRAPS. Intensity will lower slightly as AMRAPs get longer, but athletes should focus on maintaining the pace they start with at the beginning of each AMRAP and avoid pushing too hard on wall walks so that burning out doesn’t happen.
Transitions need to be aggressive, so keep equipment close and be ready to get right to work.
Every 50/40m = 1 rep for the Ski/Run. (ex: 200/160m = 4 reps)
Complete as many rounds as possible in 6 mins of:
Ski Erg, 200/160 m
40 Double Unders
4 Wall Walks
Ski Erg / Run, 200 m / 16/13 Bike Calories
Rest 2 mins before part 3…
Complete as many rounds as possible in 9 mins of:
Ski Erg, 300/250 m
60 Double Unders
6 Wall Walks
Ski Erg / Run, 300 m / 20/16 Bike Calories
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