Thursday March 19th

400m Run
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10 Kettlebell Deadlifts
:15 Hollow Hold
:15/:15 Side Plank
:30 Banded Psoas March
:30 Echo
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10 Russian Kettlebell Swings
10 Abmat Sit-Ups
:30 Banded Psoas March
:30 Echo
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200m Run
8 American Kettlebell Swings
8 Abmat Sit-Ups
12/9 Calorie Echo Bike
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"Rampage"
For Time:
3 Sets:
800m Run
30 American Kettlebell Swings
30 Abmat Sit-Ups
30/22 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 53/35lb, 24/16kg
Score = Total Running Time (including rest)

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Level 2
3 Sets: For Time
800m Run
30 American Kettlebell Swings
30 Abmat Sit-Ups
25/18 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 44/26lb, 20/12kg

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Level 1
3 Sets: For Time
600m Run
20 Russian Kettlebell Swings
20 Abmat Sit-Ups
20/14 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 35/18lb, 16/8kg

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Masters 55+
3 Sets: For Time
600m Run
25 Russian Kettlebell Swings
25 Abmat Sit-Ups
25/18 Calorie Echo Bike
Rest 3:00 b/t sets
Kettlebell: 44/26lb, 20/12kg

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Goal: 6:30–8:30 per set / 35:00 Time Cap
RPE: 7/10 (Think steady aerobic and muscular endurance building
Stimulus: Aerobic Power / Cyclical Conditioning / Midline Stamina

Primary Objective: Establish a sustainable 800m pace that you can repeat across all 3 sets. The run will set the ceiling for the rest of the set, go out too hot and the rest of the movements will catch up to ya.
Secondary Objective: Consistent Pacing from set 1 to set 3.

Workout Strategy
"Rampage" is a pacing discipline test. With 3:00 rest between sets, athletes have full near recovery to reset, which means there's no excuse for pacing to decay. Treat each set as if it's your first, coming out on the 800m run at a controlled effort you could sustain for 4+ miles if you had to ( roughly 75-80% output). Come into the KB swings breathing, stay in rhythm, and think about the lockout at the top of every rep. Sit-Ups are thought of as more of a transition to regulate breathing and get to the bike. The Echo Bike finish will be uncomfortable every single time. Find a sustainable RPM early and don't spike the first 5 cals. Athletes who fly out on the bike in Set 1 will be limping through Set 3. The goal is even splits, not a fast first set and a slow last set.

Movement Modifications
- 800m Run: 1800/1600m Bike Erg for athletes with running limitations, or adjust distance on the run for those that want to run, but just can't make the time domain.
- American KB Swings: Russian KB Swings (eye level) for athletes with limited shoulder overhead mobility
- Abmat Sit-Ups: V-Ups, GHD Sit-Ups, or Hollow Rocks for athletes who prefer more midline challenge; reduce reps for athletes with back sensitivity
- Echo Bike: Row or Ski Erg at equivalent calorie target

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