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2 part conditioning

AMRAP
Metcon
Rest 1:1 workouts

A two part workout starting with an 18 min AMRAP and then finishing with some fast paced intervals.

Reminders:
  • In the first part pick a pace you can hold for the full 18 minutes.
  • Keep a good consistent pace and breathe through it.
  • Make sure you touch the floor on your shuttle runs if you dont have the space do a 150m run on treadmill.
  • In the second part push hard on the rower holding an uncomfortable pace.
  • Go straight to the wall ball and pick it up and go. Try and stay unbroken.
  • Keep good technique on the D-ball using your hips to drive the ball to your shoulder.
Exercise Guide

AMRAP 18

9/6 - cal echo or assault bike

9/6 - cal ski

9 - shuttle runs 1 rep = 25ft there and back

9 - line facing burpees

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4 min rest before starting part 2

FOR TIME WORK-REST 1:1

27-21-15-9 / 24-18-12-6

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Row calories

Wall balls @9/6kg

*3 D-ball cleans after each set - 1 set = 27 or 24 cal row + 27/24 wall balls

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