030 : 013 CAPACITY + IWT
There comes a point with IWTs when the weight lifting or the loaded movements cease to influence the aerobic work as well as it does in the shorter IWTs. I find this happens around the 4min mark, and so I make a concession in order to keep the focus on the ability to recover as opposed to having just a really long hard interval after a few reps of weight lifting. I call these IWT V3. The point is mix and match the hard aerobic efforts and the weightlifting so that the combination itself is difficult. It will burn the lungs if these are done correctly. It will also be hard to manage the pace as I have modified each AMRAP to have an alternate movement each round. Enjoy
Work:
IWT V3
Four 4-minute AMRAPS
1st
8x D-Ball over shoulder @ 60/80
6x Burpee
14x calories Machine of choice
Rest 2min
2nd
8x D-Ball over shoulder @ 60/80
6x Box Jump
14x calories on machine of choice (can be different)
Rest 2min
3rd
8x D-Ball over shoulder @ 60/80
14x calories on machine of choice (should be different)
Rest 2min
4th
8x D-ball over shoulder @ 60/80
14x calories machine of choice
Flow:
Player will complete 4 total 4-minute AMRAPs, 2 minutes of rest between each, however, the jumping movement progressively gets harder as the session continues. Goes from burpee to box jumps to burpee box jumps to burpee box jump overs. Other movements and associated reps remain the same.
