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 Double-Unders, Kettlebell Swings, and Burpees
As Many Rounds and Reps as possible in 3 minutes:
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Rest 3 mins
C. 3 minute AMRAP of Alternating Front-Racked Barbell Reverse Lunges and Pull-Ups
As Many Rounds and Reps as possible in 3 minutes:
– 7 Alternating Front-Racked Barbell Reverse Lunges
– 7 Pull-Ups
Rest 3 mins
D. Row for 3 minutes
For Distance:
– Row for 3 minutes
Or Bike for 3 minsRest 3 mins
E. 3 minute AMRAP of Double-Unders, Kettlebell Swings, and Burpees
As Many Rounds and Reps as possible in 3 minutes:
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Rest 3 mins
F.
As Many Rounds and Reps as possible in 3 minutes:
– 7 Alternating Front-Racked Barbell Reverse Lunges
– 7 Pull-Ups
Rest 3 mins
G. Row for 3 minutes
For Distance:
– Row for 3 minutes
Or Bike for 3 minsRest 3 mins
H. 3 minute AMRAP of Double-Unders, Kettlebell Swings, and Burpees
As Many Rounds and Reps as possible in 3 minutes:
– 20 Double-Unders
– 10 Kettlebell Swings
– 5 Burpees
Rest 3 mins
I. 3 minute AMRAP of Barbell Thrusters and Pull-Ups
As Many Rounds and Reps as possible in 3 minutes:
– 7 Barbell Thrusters
– 7 Pull-Ups
Rest 3 mins