Tri-Modal Conditioning, Mid-Long-Duration (Push/Pull Pairs)
“Austin A”
AMRAP 5:
11 thrusters
11 pull-ups
3 minutes’ rest time
“Austin B”
AMRAP 5:
11/8 calorie Assault bike
10 gym runs
3 minutes’ rest time
“Austin C”
AMRAP 5:
11 strokes on the Concept 2
11 push-ups
Details and scaling:
Thrusters: SC=60% p-press 1RM, RX=95/65, RX+=135/95
Pull: SC=L1 (assisted), RX=L2+ (any unassisted), RX+=Bar MUPs
10 gym runs=5x down-&-back along the longer length of gym
Push: SC=<floor, RX=floor, RX+=feet on C2 seat, nose to floor
