Complete as many rounds as possible in 12 mins of:

Run, 200 m

10 Strict Pull-ups

** Rest 2 min.

Complete as many rounds as possible in 12 mins of:

Run, 200 m

20 Push-ups

** Rest 2min.

Complete as many rounds as possible in 12 mins of:

Run, 200 m

30 Air Squats

** 2min rest after each 12min AMRAP **
** If needed, scale reps to x7 pullups, x15 pushups, x25 air squats **

Target number of Rounds each set: 5-7 rounds
Minimum number Rounds before scaling: 3 rounds

Notes: Stimulus is moderate pacing. Total time for the workout is about 40 minutes.

There are two versions of this workout: bodyweight and vested (20#/14#). Only attempt vested if they are able to keep their intensity up when adding the additional weight.

Run: Run is always 200m, even as reps on body weight movements increase across AMRAPs. Athletes can run on the air runner or outside. The goal is always the same, keep intensity moderate and don’t come out hot early on in the workout. Keep shoulders relaxed a find a steady breathing pattern that doesn’t jack the heart rate up.

The 200m run is worth 4 reps (every 50m run is a rep). Subbing in a row/ski is equal to 240/200m (60/50m is a rep). Bike erg is 500/400m (125/100m is a rep). Try and keep the Run around 60-90 seconds tops.

Strict Pull-up: Athletes should focus on small sets from the beginning of this AMRAP. Doing larger strict sets will result in burn out in later rounds and decreased intensity. Modifications include banded strict pullups, ring rows or barbell Rows. Try and keep the movement strict and not kipping.

Push-ups: Similar to pullups, athletes should do short, fast sets to avoid burnout. Be sure to watch for proper chest contact with the floor. Cue athletes to rest on knees when not working (they should not rest on the hands as this results in longer time under tension/less recovery). Movement can be modified to elevated pushups on racked bar or box or floor plate press (55/45).

Air squats: Athletes can work reps off in steady sets. Try and encourage athletes to move non-stop and be sure to breathe at the top of each rep. Cue athletes to not go so fast that they end up missing full extension at top of rep and below parallel at bottom or rep. Remind athletes to “keep chest high” will assist in hitting full extension. 15/12 calories on assault bike can be subbed for 30 air squats or Step ups.

The Scaling aim is for athletes to keep moving while avoiding early failure.