22 Min AMRAP
12/10 Cal Row
24 Alt Hang Dumbbell Snatches@35/25
12 Box Jump overs @24/20
24 Ab Mat Sit ups
RX+ 50/35
30/24 Box
12 Toes to Bar/GHD sit ups
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Notes:
Side Lying Windmill - Long lever, slow arc / Follow hand with eyes / Control entire range
Bear Sit Hip IR - Actively pull into position / Tall chest, slow breathing / No bouncing
Dead Bug - PVC, DB, or band / Exhale to set ribs / Maintain trunk control
Prone Y - Thumbs up, lift just off floor / No shrugging / Quality > height
For Quality
4 Sets:
:20 Barbell Overhead Hold, For Load
16 Dual Kettlebell Alt Gorilla Rows
12 Hammer Curls
2 x
1:00 Row / 1:00 Ski
10 Dead-Bugs
10/10 Single Leg Foot Elevated Glute Bridges
10 Deep Lunge Mountain Climbers
10 Alt Box Step-Ups
5 Box Jumps
Specific Warm-Up
6 GHD Sit-Ups (Increasing Range of Motion) or Alternative (Medball Weighted Sit-Ups / V-Ups / Tuck-Ups / Abmat Sit-Ups)
4 Burpees + 2 Box Jumps
100ft (30m) Farmers Carry @ Warm-Up Weight
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6 GHD Sit-Ups or Alternative
4 Burpee Box Jumps
100ft (30m) Farmers Carry @ Working Weight
30:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 GHD Sit-Ups
Minute 3: 15/12 Calorie Ski Erg
Minute 4: 10 Burpee Box Jumps
Minute 5: 100ft (30m) Kettlebell Farmers Carry
Score = Rounds + Reps Completed
Box: 24/20in
Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goals: Complete all 30 rounds within each minute
Stimulus: Muscular Endurance
RPE: 9/10
Primary Objective: Complete every prescribed round within the minute across all 30 minutes, looking to leave 15 seconds of transition time on each
Secondary Objective: Maintain a steady pace throughout, keeping the workout steady, with breathing and heart rate under control.
Workout Strategy
Thirty minutes, five movements, six full trips through the rotation. The only way to survive this workout with a complete score is to pace the machines in the first two rounds as if you have 28 minutes left, because you do. The row and ski should feel like a strong, controlled effort, not a sprint. If you are finishing the calorie targets with 25 or more seconds left in round one, you went too hard. The goal is 15 seconds of transition time, which means finishing each movement with enough runway to get to the next station and settle before the minute flips. GHD sit-ups are your rhythm movement; find a smooth, consistent pace and breathe through them. Burpee box jumps are the highest output piece in the rotation, so be deliberate and smooth here. The farmers carry is your opportunity to walk with purpose and decompress the breathing before the row comes back around. Load selection matters here: pick a kettlebell weight you can carry 100 feet unbroken every time. If you have to set it down, you have gone too heavy.
Modifications / Adjustments
Calorie Row: Reduce to 12/9 calories / 150m Run substitution / Reduce damper and target strokes per minute
GHD Sit-Ups: Reduce reps / AbMat Sit-Ups / V-Ups / Tuck-Ups / Med-ball Weighted Sit-Ups
Calorie Ski Erg: Reduce to 12/9 calories / 150m Run or 6 Shuttle Runs / Bike substitution or equivalent calories.
Burpee Box Jumps: Reduce reps / Burpees to Target / Box Step-Up and Over / Reduce box height to 20/16in
Kettlebell Farmers Carry: Reduce loads / Single Kettlebell Suitcase Carry
Level 2:
Minute 1: 12/9 Calorie Row
Minute 2: 12 GHD Sit-Ups or 15 AbMat Sit-Ups
Minute 3: 12/9 Calorie Ski Erg
Minute 4: 8 Burpee Box Jumps, 24/20in
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 53/35lb (24/16kg)
Level 1:
Minute 1: 10/8 Calorie Row
Minute 2: 12 AbMat Sit-Ups or V-Ups
Minute 3: 10/8 Calorie Ski Erg
Minute 4: 6 Burpee Box Jumps / Step-Ups, 20/16in, or 8 Burpees to Target
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 35/26lb (16/12kg)
Masters 55+:
Minute 1: 12/9 Calorie Row
Minute 2: 12 GHD Sit-Ups or 15 AbMat Sit-Ups
Minute 3: 12/9 Calorie Ski Erg
Minute 4: 8 Burpee Box Jumps / Step-Ups
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 53/35lb (24/16kg)
Competitor:
Minute 1: 18/14 Calorie Row
Minute 2: 20 GHD Sit-Ups
Minute 3: 18/14 Calorie Ski Erg
Minute 4: 10 Burpee Box Jumps, 24/20in
Minute 5: 100ft (30m) Kettlebell Farmers Carry: 2 x 70/53lb (32/24kg)
Goal: Complete all 30 rounds with 15 or more seconds remaining each minute
Hotel Gym / Travel:
Minute 1: 1:00 Max Calorie Bike or 200m Run
Minute 2: 15 AbMat Sit-Ups or V-Ups
Minute 3: 1:00 Max Calorie Bike or 200m Run
Minute 4: 10 Burpees to Target
Minute 5: 100ft (30m) Dumbbell Farmers Carry, heaviest available
Big Class Option:
Assign dedicated machines and GHD stations at the brief. It is best to give athletes numbers and have them stay to those and start on different stations to allow for an even flow of this workout. Alternatively sub any machine for the ski and weighted med-ball sit-ups for the GHD.
For Quality:
3 Sets
6 Quadruped Hip CARs / side
:45 Seated Forward Fold w/ Reach
Intent: Gently restore hip control while opening posterior chain and shoulders.
Notes:
Hip Cars - Slow controlled circles / Minimize torso movement / Smooth range
Forward Fold - Sit tall first / Reach long through spine / Slow nasal breathing
Snow Angels - Thumbs up / Ribs down / Controlled tempo
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