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Components

Pale Rider Bodyweight

Pale Rider Minimal

Settings

Workout

Pale Rider

Warm-up

3 Rounds:
:30 High knees
30 Jumping jacks or single under
10 Alternating stepback lunges (total)

Pale Rider Bodyweight (AMRAP - Rounds and Reps)

3 Sets:
4:00 AMRAP:
10 Alternating box/chair step-ups
30 Plate hops/line hops
-Rest 2:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:
These amraps will go quick! Start out at a moderate/hard pace and stay tough through the entire 4 minutes.
The box step ups and plate hops/line hops are ideally unbroken. Utilize the rest between movements to catch your breath!
Restart each amrap from the beginning.

Pale Rider Minimal (AMRAP - Rounds and Reps)

3 Sets:
4:00 AMRAP:
10 Single Dumbbell Box Step-ups (24/20) (50/35)
30 Double Unders
-Rest 2:00 B/T Sets-

Athletes Notes

WORKOUT STRATEGY & FLOW:
These amraps will go quick! Start out at a moderate/hard pace and stay tough through the entire 4 minutes.
The box step ups and double unders are ideally unbroken. Utilize the rest between movements to catch your breath!
Restart each amrap from the beginning.

Accessories

3 rounds:
10 Windmills (Each Side)
20 Deadbugs (Controlled)
1:00 Superman Hold

Stretching:
5:00 Corpse Pose
*If you are able, find a quiet space and lay down flat on your back. Set a timer and try to focus on clearing your mind and breathing deeply for 5 minutes.

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