“Shallow people believe in luck and circumstance. Strong people believe in cause and effect” – Ralph Waldo Emerson
Complete as many rounds as possible in 4 mins of:
21/15 Row or Bike Calories
21 American Kettlebell Swings, 53/35 lbs
21 Thrusters, 75/55 lbs
4min. Rest
Complete as many rounds as possible in 4 mins of:
15/10 Row or Bike Calories
15 American Kettlebell Swings, 53/35 lbs
15 Thrusters, 95/65 lbs
4min. Rest
Complete as many rounds as possible in 4 mins of:
9/6 Row or Bike Calories
9 American Kettlebell Swings, 53/35 lbs
9 Thrusters, 115/85 lbs
GENERAL
4 minutes on and 4 minutes off in this high intensity interval piece
Whenever there is rest built in, we want to try to rest as little as possible during the work periods
Let’s choose weights that allow that to happen today
In the first round, we’re looking for athletes to choose weights/reps that allow them to complete 1 full round
Suggested timeline for a full round completed in the first round:
Row: ~1 Minute
Kettlebell Swings: ~90 Seconds
Thrusters: ~90 Seconds
KETTLEBELL SWINGS
The kettlebell weight stays the same throughout today
This should be a load that athletes could swing for 30+ reps when fresh
THRUSTERS
The thruster weights increase each round as the reps decrease
Use the following guidelines for weight selection:
1st Bar: 30+ When Fresh
2nd Bar: 21+ When Fresh
3rd Bar: 12+ When Fresh
ROW/BIKE
If short on rowers/bikes, stagger athletes on opposite 4-minute windows
If staggering and sharing rowers and barbells, athlete 2 will have to change out weights following their AMRAPs
STRATEGY
GENERAL
With rest built in, we’re looking to bring the intensity and move for as much of the 4-minute window as possible
ROW/BIKE
We want to open up with a strong row/bike, but one that also sets us up for big sets on the weighted movements
The goal here is to get off the row/bike and immediately pick up the kettlebell for the first set
WEIGHTED MOVEMENTS
We always rest less between sets when there is a plan in place
There is nothing wrong with 1 quick break on the weighted movements
Even as the weight goes up, the reps go down, so holding two sets across should be manageable
If you’re able to, unbroken sets do have their benefit
Although more taxing, pushing through for unbroken sets allows you to get back to the rower/bike faster
Once you’re on the rower/bike, the first few calories are essentially “free” as you get settled in
Here are a couple ways to break up each rep scheme:
21 Reps: 12-9
15 Reps: 8-7 or 9-6
9 Reps: 5-4
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