General Warm-Up
2 Rounds
2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer
2 Rounds at Working Pace:
200m Run at goal AMRAP pace
1:00 Row at goal output
1:00 Echo Bike at goal output
Use this to confirm pacing feel and machine damper or resistance settings before “HYBRID Engine" begins.
Conditioning
“HYBRID Engine"
AMRAP 10:00
1600m Run
Max Calorie Row (in remaining time)
- Rest 5:00 -
AMRAP 10:00
1600m Run
Max Calorie Echo Bike (in remaining time)
Level 1:
1200m Run
Score = Total Calories (Row + Echo Bike)
Goal: 40/30+ Calories per AMRAP
Goals: 40/30+ Calories per AMRAP
Stimulus: Aerobic Capacity Test
RPE: 9.5/10
Primary Objective: Run the 1600m at a controlled, honest pace that allows for an immediate and committed machine effort in whatever time remains, protecting total calorie output across both AMRAPs.
Secondary Objective: Minimise the drop-off between AMRAP 1 and AMRAP 2 by using the five-minute rest deliberately and arriving at the second run with composure and a clear pacing plan.
Accessories (For Quality)
3 Sets:
10/10 DB Single Leg Calf Raise
10/10 Single Leg Hip Thrust light loads
:30 Weighted Wall Sit
