HYBRID 3-2-1-Go!
30 min AMRAP
Run 600/400m
50m Sled Pull
Run 600/400m
1000m Row (split into 250m efforts)
Run 600/400m
20 Dead Ball Cleans
Run 600/400m
!000m Ski (split into 250m efforts)
Stimulus:
High-engine capacity with repeatable aerobic efforts broken up by heavy strength movements (sled pull + dead ball cleans). Athletes are challenged to maintain consistent running splits under fatigue, transition efficiently as a pair, and manage pacing across both cardio and strength elements.
RPE: 7–8/10
Sustainable but uncomfortable. Athletes should feel “on the edge” but able to keep moving without blowing up.
Primary Objective:
Build engine endurance under fatigue while testing teamwork and pacing across multiple modalities (run, row, ski, sled, cleans).
Secondary Objective:
Develop grit and efficiency in transitions—keeping rest short, splitting work evenly, and maintaining composure under cumulative fatigue.
