Freedom (RX’d)
Every 3:00 (15:00)
10/8 Calorie Air Bike
8 Burpee Box Get Overs (30/24)
10/8 Calorie Air Bike
Independence
Every 3:00 (15:00)
10/8 Calorie Air Bike
6 Burpee Box Get Overs (24/20)
10/8 Calorie Air Bike
Liberty
Every 3:00 (15:00)
8/6 Calorie Air Bike
6 Up Down + Box Step Up (20)
8/6 Calorie Air Bike
- Target TIme each set: Sub 2:00
- Time Cap each set: 2:30
Recovery Workout
45-60 Min AMRAP (Zone 2 Pace)
1,500m Row
3,500m C2 Bike (or 100/80 cal Air Bike)
1,000m Ski
* If Ski Ergs are not available, sub 800m Run
Warm-up:
AMRAP8:
200m Run
5 Dynamic Squat Stretches
5 Inchworm Push-ups
10 Double Dumbbell Deadlifts (build each round)
10 Lunges
5 Burpee Broad Jumps
Accessory:
3 sets of Sandbag Bearhug Hold + March for 45 seconds.
1-2 minute rest between
Pre-Workout:
One round at 80% effort
200m Run
10 second Ski Erg (fast pace)
3 Burpee Broad Jumps
10m Farmer Carry (moderate load)
Workout:
AMRAP7: 1000m Run + max Calorie Ski in remaining time
– 1 min rest –
AMRAP7: 1000m Run + max Burpee Broad Jumps in remaining time
– 1 min rest –
AMRAP7: 1000m Run + max Farmer Carry in remaining time
– 1 min rest –
1000m Run for time
Score is reps in the AMRAPs. In the Burpees and Carry, every 5m =1 rep. Comment with your final 1000m Run time.