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250404

250403

Stamina I

Stretching

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Workout

Compete CAP - Fri, Apr 4

Workout Order Notes (No Measure)

0:00-15:00
Warm-up

20:00-40:00
Workout 1: 250404

50:00-60:00
Workout 2: 250403

70:00-90:00
Workout 3: Stamina I

95:00-105:00
Stretching

Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

Warm-up (No Measure)

2 sets:
1:00 row (easy)
10 alternating Spiderman stretches
10 leg swings/leg (across body)

1 set:
200-meter run (easy)
20 mountain climbers
10 single-arm kettlebell deadlifts/arm
:30 plank hold

1 set:
:30 row (moderate)
20 mountain climbers
5 single-arm kettlebell swings to eye level/arm
:20 side plank hold/side

1 set:
200-meter run (moderate)
20 mountain climbers
10 kettlebell swings
10 sit-ups

1 set:
:30 row (fast)
20 mountain climbers
10 kettlebell swings
10 sit-ups

- Today's warm-up is progressive in nature. Each set builds on the previous and gets more challenging.
- By the end, you should perform the movements for workout 1. If you get to a movement that is too difficult, simply go back to the movement that you were previously successful with.

250404 (Time)

For time with a partner:
100-calorie row
50 synchronized sit-ups
100 kettlebell swings (35/53 lb)
50 synchronized sit-ups
100-calorie row

Stimulus & Goals
- 16:00-20:00.
- Complete each row close to 5:00.
- Partners trade-off in quick sets.
- Light-to-moderate kettlebell load.

Strategy
- If you don't have a partner, cut the reps in half and perform the workout as an individual.
- Communicate with your partner and formulate a plan.
- The non-working partner during the kettlebell swings will hang from the pull-up bar.

Modifications
Row | Calories, equivalent calories on another machine
Sit-ups | Reps, foot-anchored sit-ups, 1:00 plank hold
Kettlebell swings | Load, range of motion, kettlebell deadlifts, unloaded good mornings

250403 (AMRAP - Reps)

On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

Stimulus & Goals
- 20-40 total thrusters.
- 6:00 or less on the double-unders and pull-ups combined.
- Use a thruster load and pull-up option that allow for sets of 5+ reps or each.

Strategy
- Break up the double-unders as needed to save your grip on the pull-ups.
- Avoid pushing to failure on the pull-ups early on in the set. Choose sets that allow for minimal rest between sets.
- Aim to squat clean the first rep on your thrusters.

Modifications
Double-unders | Reps, timed attempts, single-unders, bike or row
Chest-to-bar pull-ups | Reps, pull-ups, supine ring rows, ring rows
Thrusters | Load, push presses, front squats

Stamina I (5 Rounds for calories)

5 sets for max calories:
3:00 air bike
- Rest 1:00 between sets.

- 30-50 calories each set.
- Consistent paces across the 3-minute effort.
- Build stamina and conditioning.
- Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
- Keep your chest high and push/pull with your arms and legs.

Modifications
Air bike | Echo bike, assault bike, C2 bike, ski, row, run

Stretching (Checkmark)

1 set:
1:00 couch stretch/side
1:00 hamstring stretch/side

Want to see some of these movements in action? Check out our .