THURSDAY

Level 2.

2 Sets: For Max Calories

3:00 AMRAP

300m Run

- Max Calorie Bike

- Rest 1:30 -

3:00 AMRAP

300m Run

- Max Calorie Row

- Rest 1:30 -

3:00 AMRAP

300m Run

- Max Calorie Ski

- Rest 1:30 -

Score = Sum Total Calories

Conditioning

2 Sets: For Max Calories

3:00 AMRAP

400m Run

- Max Calorie Bike

- Rest 1:30 -

3:00 AMRAP

400m Run

- Max Calorie Row

- Rest 1:30 -

3:00 AMRAP

400m Run

- Max Calorie Ski

- Rest 1:30 -

Score = Sum Total Calories

Stimulus and Objectives

Goals: 15-18 Calories on Echo for Men and 11-13 Calories for Women, on the Rower we would expect closer

to 16-20 calories for men and 13-16 calories for women and Ski similar to Rower

Stimulus: Aerobic Power / Repeatable Intensity

RPE: 8.5/10

Primary Objective: Hold strong, consistent pacing on the 400m run to allow for max calorie output

Secondary Objective: Sustain max effort in the final :45–1:15 of each machine effort

"Escalating Durante Core"

6:00 AMRAP

2-4-6-8-10...

Hollow Rocks

V-Ups

Tuck Ups

Hollow Hold (Seconds)