AMRAP 18
400 Meter Run
5 Wall Walks
MAx; 300m run, 3 wall walks or mod wall walks
MVx: 200m, 30 plank taps
GOALS + GUIDANCE: The strategy for this one?! Run fast 400’s, and recover between wall walks. Run the 400’s in about 2:00 and complete the […]
GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 8 at 75% of your 1 rep max, and build in weight for the remaining )
12.1-12.07.2025
15 Rounds
15 Cal Row, Rest :15
200 Meter Run, Rest :30
MAx: 12 cals, 150m
MVx: 9 cals, 100m
GOALS + GUIDANCE: Complete the row in :60, then take a :15 break. Run the 200 in :45-:60, then rest :30. Try to stay consistent from round to round. Target sub 40-45 min.
15/12 Cal Bike
21-15-9 Deadlifts
21-15-9 Hand-Release Push Ups
63-45-18 Double Unders
MCx: 225/155
MAx: 12/9 cals, 185/135, knee hr push ups, 21-15- 9 attempts
MVx: 9/6 cals, 135/95, abmat knee push ups, 84-60-27 singles
GOALS + GUIDANCE: At the start of every round (3 rounds) bike 15/12 calories which at a steady pace, […]