General Prep
2 Sets: For Quality
1:00 Bike/Row
:30 Shuttle Runs
:15 Hollow Hold
Specific Prep and Primer
12/9 Calorie Echo Bike
10 Plate Situps
8 Box Jump Overs
6/6 Single Arm Ring Rows
Conditioning
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
Round 1. 16/12/8 Calorie Echo Bike + [X]
Round 2. 20/16/12 Calorie Row + [X]
[X] =
Set 1: 8 Shuttle Runs
Set 2: 24/16 Box Jump Overs
Set 3: 16/12/8 Calorie Ski Erg
Set 4: 24/16 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the buy in during this station
Shuttle Run = 8/8m
Goal: Complete each set in under 2:30
Stimulus: Aerobic repeatability under varied interference (gymnastics, midline, cyclical machines)
RPE: 7.5–8/10
Primary Objective: Complete each Echo Bike and Row in under 1:00
Secondary Objective: Complete all [x] movements in under 1:30
"Escalating Durante Core"
5:00 AMRAP
2-4-6-8-10...
Hollow Rocks
V-Ups
Hollow Hold (Seconds)
