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Clamtown CF – Location – WOD
Workout Option 1
Workout 1 (AMRAP – Rounds and Reps)
Peter Paul Rubens
Freedom (RX’d)
AMRAP 25:00
20 Lateral Box Step Ups (20)
15 Ring Rows
20 Alternating V-Ups
15/12 Calorie Air Bike
Independence
AMRAP 25:00
15 Lateral Box Step Ups (20)
15 Ring Rows
15 Alternating V-Ups
12/10 Calorie Air Bike
Liberty
AMRAP 25:00
15 Box Step Ups (16)
10 Ring Rows
15 Sit Ups
10/8 Calorie Air Bike
Target Rounds: 7+ Rounds
Minimum Number of Rounds before Scaling: 5 rounds
Workout Option 2
Warm-up
Warm-up (No Measure)
Bike
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
Workout 2 (2 Rounds for distance)
BikeErg Intervals:
Part 1
3 Sets
1:15 at RPE5, 45 Sec at RPE6
3:15 at RPE3, 45 Sec at RPE6
*Rest 90 Sec between sets.
Total: 21 Min
Optional Part 2
15 Sec at RPE9
2 Min at RPE2
4 Sets
30 Sec at RPE8
2 Min at RPE2
15 Sec at RPE9
*Rest 75 Sec between sets.
This workout can also be done on another machine or as a run.
