15 min AMRAP—in teams of 3 …
2-lap pose run
Center plank hold
Max rep push press, 75/45 lbs
One teammate runs two laps of pose running while one holds plank and other performs presses. Once running teammate returns, you rotate through the cycle (run to plank to presses). Total presses is the team’s score.
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat, but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The 10-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the 10-second rests don’t seem as short with this protocol!
SWOD 1: Deadlift 5 – 3 – 1+
75, 85, and 95% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 5 – 3 – 1+
75, 85, and 95% of your 4RM
SWOD 3: Shoulder Press 5 – 3 – 1+
75, 85, and 95% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 95% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
In teams of four or five, divided approximately evenly between men and women:
Five stations, 2:30 at each station with 30 seconds rest between each, of:
Row (calories) + push-ups (two people rowing at a time, everyone else doing push-ups)
Pull-ups (band-assisted if necessary; no jumping pull-ups)
Medicine ball cleans (sophs: 30,25/15; frosh: 15/8)
Double-unders
Power cleans (sophs: 115/75; frosh: 95/65) – one men’s bar, one women’s bar
Total score = total number of reps completed; row = number of calories
In sophomore class, we multiplied the score for the teams of four by 5, and the teams of five by 4—except for the row, which score we multiplied by 4 for every team.
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Record total distance to comments
SWOD 1: Deadlift 3 – 3 – 3+
70, 80, and 90% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Back squat 3 – 3 – 3+
70, 80, and 90% of your 4RM
SWOD 3: Shoulder Press 3 – 3 – 3+
70, 80, and 90% of your 4RM
Remember, the last set in each exercise is as many reps as possible at 90% of your 4RM. That’s where you want to push yourself to eek out every last rep while maintaining good form.
