Percentage of effort remains the same 80-90%
relative to time domain. As time decreases effort must stay high. Your 80% at 30sec should be different than 80% at 2:00
SUSTAINABLE EFFORTS.
3 sets
2Min AMRAP
6 goblet Squat
6 KBS
2min Rest
90sec AMRAP
200m run
AMRAP PC (75/55)
90sec rest
1min AMRAP
25/20 Push ups
AMRAP DU / singles
1min Rest
:30 AMRAP
Burpees
rest 5minutes between sets
B) Accessory / Core
:30 plank
10 dbl leg mountain climbers
:30 plank
rest 90sec x 4-5 sets
C) Armor / Oly
7×1 Snatch (Squat)
Build to a heavy single. Rest 90sec between sets.
*no more than 2 misses.
7×1 CNJ
Build to a heavy single. Rest 90sec
*no more than 2 misses.