Weightlifting Conditioning, Short Sprint Repeats (Mid-Duration)
Seated Sled Drag, Indoor
AMRAP 12: Max Gym Distance
Weightlifting/Gymnastics Conditioning, Mid-Duration
“Pulling Ladder Alternate”
AMRAP 10, in teams of 2:
1-2-3-4-5-6 etc rep rounds of:
Deadlifts
Pull-ups, alternating grip & sides
Gymnastics/Monostructural Conditioning, Long-Duration (intervals)
“Triple Twos”
AMRAP 25, in teams of 3:
200 calorie row or bike*
200 calorie burpee box jump-overs
200 ring rows, single-ring
All work divided. 1 works, 2 rest.
*Teams of 3 women: 170 cals
*Co-ed teams: 185 calories
BBJO: SC=lite & fast, RX=24/20, RX+=30/24
RR: RX/RX+=feet straight down from static ring hang, hip-high
Monostructural Conditioning, Sprint Interval Repeats
“Rowing Twenties”
AMRAP 15, in teams of 3:
20/18 calorie row
SC=15/12 calorie row, RX=20/18 calorie row, RX+=25/20 calorie rowed
Odd Object Conditioning, Sprint Interval Repeats
“Soaring Sixteens”
AMRAP 10, in teams of 3:
16 dumbbell sit-ups
SC=medium difficulty, RX=20#/10# dumbbell, RX+=40#/30# dumbbell
Score=total # of sit-ups
Weightlifting/Barbell Cycling Exponential EMOM Week 4/4
Back or Front Squat
5 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights
3 reps, EMOM 5, at 70% 1RM
1:00 rest, change weights
2 reps, EMOM 5, at 75% 1RM
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 85%
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 90%
Gymnastics/Monostructural Conditioning, Long Duration
“Gordon 18-A”
AMRAP 7: teams of 2
78 pull-ups
40 handstand pushups
rest 3:00
“Gordon 18-B”
AMRAP 7: teams of 2
78 calorie bike
40 burpees
rest 3:00
“Gordon 18-C”
(C) AMRAP 7: teams of 2
78 double-unders
40 pistols
PU: SC=L1 (assisted, any style), RX=L2+ (unassisted, any)
DU: SC=200 singles or 60 attempts, RX=double-unders
PIST: SC=assisted, RX=unassisted, full range
Weightlifting/Barbell Cycling Exponential EMOM Week 3/4
Back or Front Squat
5 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights
3 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights
2 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 75%
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 80%
Pre-Fatigues Power Output Test, Short/Sprint Intervals
Max Average Wattage in 1:00
-You choose: rower or bike
1-minute all-out, 110% effort.
Athlete rotate thru 1 min intervals. Reset the monitor before the start of each interval.
Expect time for each person to do 2-4 rounds. Rest ~2:00 bx ea.
Scores = average wattage in each “round”. If you do 3 rounds, you have 3 scores.
Tri-Modal Conditioning, Mid-Long Duration
“Hill Climb V 2.0”
For time,
30 med-ball cleans
200-meter run
30 sit-ups
200-meter run
30 snatches
200-meter run
30 overhead squats
200-meter run
30 sit-ups
200-meter run
30 med-ball cleans
Score: Finish time OR if you don’t finish in 22:00, count the reps you did (don’t count runs; only count reps of other ex’s).
MB clean: SC=lite, 30 unbroken, RX=20/14, RX+=30/20
Snatches: SC=medium (60% 1RM), RX=95/65…power snatches, RX+=115…squat snatches
Overhead Squats: SC=light, empty bar or PVC, RX=95/65, RX+=115
Run: SC=200 meters, RX=200 meters, RX+=250 meters
Gymnastics Conditioning, Long Duration
“Pull Push & Plan”
AMRAP 30, in teams of 2:
1-2-3-4-5-etc rep rounds:
Pull-ups
Push-ups
Between rounds, 0:30 plank.
Pull-ups: SC=L1 or kipping, RX=chin over, strict, RX+=chest to bar, strict
Push-ups: SC=box (elevated), RX=floor, RX+=floor with a 25#/10# plate on bac
Plank: SC/RX=30 seconds, RX+=60 seconds
Weightlifting/Barbell Cycling Exponential EMOM Week 2/4
Back or Front Squat
5 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights
3 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights
2 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 75%
1:00 rest, change weights
1 rep every 0:30 for 2:00, at 80%