Wednesday December 3rd

It's Alison's Birthday! 

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General Prep:
For Quality
2 Sets:
1:00 Row
1:00 Bike
1:00 Run
10 Alternating Box Step-Ups
100ft (30m) Light Farmers Carry w/Dumbbells or Kettlebells
Specific Prep:
Go through specific modifications for the Dual Dumbbell Step-Overs and practice cadence form and technique
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4-6 Dual Dumbbell Step-Overs (Focus on Upright Torso, While Staying Low on the Box)
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Get to working loads on Kettlebells and Focus on Room Set-Up

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“Engine Swap”

6 Sets:
5:00 AMRAP
18/13 Calorie Echo Bike
400m Run
18/14 Calorie Row
- Max [x]
Rest 1:00 b/t sets

[x] =
Station 1: Dual Dumbbell Step-Overs
Station 2: Dual Kettlebell Farmers Carry (50 feet down, 50 feet back until time is up)
Box Height: 20in
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebells: 2 x 70/53lb, 32/24kg

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Level 2:
Echo Bike: 16/12 calories
Run: 400m
Row: 16/13 calories
DBs: 2 x 35/25lb, 15/12kg
KBs: 2 x 53/35lb, 24/16kg
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Level 1:
12/9 Calorie Bike
300m Run
12/9 Calorie Row
– Max Single Dumbbell Step-Overs or Farmer Carry
DBs: 25/15lb, 12/7kg
KBs: 2 x 35/26lb, 16/12kg

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Masters 55+:
Bike: 15/11 calories
Run: 300m
Row: 15/12 calories
DB Step-Overs: 2 x 30/20lb, 14/9kg
KB Carry: 2 x 53/35lb, 24/16kg

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If we have a really big class we will do it like this.
Big Class Modifications and Notes:
Option 1:
Split class into two tracks alternating each set:
Track A: Step-Overs
Track B: Farmers Carry

Option 2:
Alternating Full Rounds
3 Sets:
5:00 AMRAP
400m Run
36/28 Calorie Row
- Max Farmers Carry
Rest 1:00
5:00 AMRAP
400m Run
36/26 Calorie Bike
- Max Dumbbell Step-Overs
Rest 1:00

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Goal: 10+ Dumbbell Step-Overs, 150ft (45m) Farmers Carry

Stimulus: Aerobic repeatability, sustainable pacing, and Grip Stamina / Quad Stamina
RPE: 7.5–8/10

Primary Objective: Complete the buy in working segments in 3:45-4:15/set
Secondary Objective: Accumulate 20–40+ reps or a strong continuous carry each interval

Workout Notes and Strategy:
This workout is built around repeatable aerobic output with a muscular endurance finisher each set. The goal is to hit the cardio sections at a steady but committed pace—not sprinting, but never backing off—so that you arrive at the max-effort station with enough capacity to accumulate meaningful work. Keep transitions tight, especially moving from the rower into the step-overs or carries. Focus on smooth, tall posture during the carries and steady, controlled footwork on the box. This session rewards athletes who understand pacing and can reproduce the same intensity all six rounds without falling off late.

Modifications:
- Echo Bike / Row: Reduce calories by ~20–30%, or substitute any machine for 1:00 of work.
- Run: Scale to 300m, 200m, or 1:00 shuttle run as needed.
- Step-Overs: Lower DB weight, reduce box height, or use step-ups.
- Farmer Carry: Reduce load, shorten distance/time, or use single KB/DB if grip is limiting.

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