Thursday April 14th

1:00 Shoulder Swimmers

1:00 Banded Pull Aparts

1:00 Ankle Pumps

6 rounds Alternating Tabata
(:20 work :10 rest)
so 3 minutes total Burpee Box Jump Overs
Light DB Push Press

Strict Press 3-3-3-3 AHAP

AMRAP 15 Minutes
10 Burpee Box Jump Overs 24″/20″ (burpee box step up is completely fine)
Rest :30s
Score is Slowest Round


Feel: Cardio

Pacing: Sustain, but not slow

Target Score: Each round sub-:60

Firebreather Score: Each round sub-:40


  • BBJO: Reduce box height before reps. If an athlete struggles to stay moving, consider reducing reps slightly to allow for the cardio stimulus, however athletes would generally benefit more from getting the volume at a lower box height or even barbell height rather than reducing reps.

Coach Focus: Not a sexy workout, but a very effective one. Coaches should remind athletes that the duration of the clock, not the reps, dictates the pace. We are looking for relatively consistent rounds from start to finish vs. crash and burn. The step-up burpee is a very effective way to keep athletes moving, help your athletes find a consistent way to move through their reps!