Intervals/Endurance
Intervals/Endurance
Learn to find and keep medium to high sustainable pace.
A. Row for 3 minutes
For Distance:
– Row for 3 minutes
Or Bike for 3 minsRest 3 mins
B. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
Rest 3 mins
C. 3 minute AMRAP of Pull-Ups, Lunges, and Ball Slams
As Many Rounds and Reps as possible in 3 minutes:
– 3 Pull-Ups
– 6 Lunges
– 9 Ball Slams
D. Row for 3 minutes
For Distance:
– Row for 3 minutes
Or Bike for 3 minsRest 3 mins
E. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
Rest 3 mins
F. 3 minute AMRAP of Pull-Ups, Lunges, and Ball Slams
As Many Rounds and Reps as possible in 3 minutes:
– 3 Pull-Ups
– 6 Lunges
– 9 Ball Slams
G. Row for 3 minutes
For Distance:
– Row for 3 minutes
Or Bike for 3 minsRest 3 mins
H. 3 minute AMRAP of Power Cleans, Push-Ups, and Air Squats
As Many Rounds and Reps as possible in 3 minutes:
– 3 Power Cleans
– 6 Push-Ups
– 9 Air Squats
Rest 3 mins
I. 3 minute AMRAP of Pull-Ups, Lunges, and Ball Slams
As Many Rounds and Reps as possible in 3 minutes:
– 3 Pull-Ups
– 6 Lunges
– 9 Ball Slams