Freedom Trail

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Freedom Trail
AMRAP 3
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

Rest 3:00

AMRAP 3
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

Rest 3:00

AMRAP 3
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

Rest 3:00

AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

OPEN (75/55) - (95/65) - (115/80) - (135/95)

PERFORMANCE & FITNESS (65/45) - (75/55) - (95/65) -  (115/80)

  • Quick work/rest intervals today.
  • Score is total thrusters.
  • Pick the correct barbell weight and calories on the rower will ensure the proper stimulus for each AMRAP.
  • Modifying overall rep scheme to 18-15-12-9 is an option.

When fresh, athletes should be able to complete the below repetitions unbroken at each barbell: 1st: 25+ reps
2nd: 20+ reps
3rd: 15+ reps
4th: 10+ reps

RECOVERY

15:00 Recovery Bike, Ski Erg, or Row. Conversational pace, with the goal being the bring about light range of motion to the legs bringing about a faster recovery from today’s conditioning.

Zachary Hamilton