24 Minute AMRAP:
6 Shuttle Runs
18 Russian Kettlebell Swings
18/13 Calorie Bike
18 GHD Situps
Load: 70/53lbs
25 feet down and 25 feet back = 1 shuttle run
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Start your warmup with some shuttle runs to get the body temperature up and warmup your technique. Some good mornings, side twists, and side planks will be good for the hinging we have between the swings and situps.
Stimulus: Lower Body and Midline Endurance
Strategy: Come out with a shuttle run pace that you can hold 12 minutes into the workout. For the rKBS, these should be unbroken and almost an active rest. The bike should also feel aerobic, and the GHD Situps should be where we can try to breath despite the movement itself. Make that the goal.
- Echo Bike– Getting the Echo bike started quickly will be your best bet. Once you settle into your pace, utilize the driving of your legs, until they get tired, and then also make sure to utilize the pushing of your arms to take some of the work off of your legs.
- GHD Situps– Having the proper setup is key here. Have your hips slightly off the pads. Bend your legs slightly as you descend to activate your glutes and hamstrings, and snap up aggressively to complete the rep. Remember to breathe!
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