“Threshold Mash-up Training”

Pull-up, As Many Repetitions As Possible in 1:00

Rest 1:00 then,

Concept 2 Row, As Many Calories As Possible in 1:00

Rest 1:00 then,

Dumbbell Thruster, As Many Repetitions As Possible in 1:00 (25lb. / 15lb.)

Rest as needed and determine 40% of your AMRAP Threshold for each station then,

For 18:00 (6 Rounds Each Station)

Minute One: Pull-up (40% of AMRAP Threshold)
Minute Two: Concept 2 Row (40% of AMRAP Threshold)
Minute Three: Dumbbell Thruster (40% of AMRAP Threshold)

Note: To maximize the training effect, hit the AMRAP station as fast and hard as possible. The 40% threshold is intended to provide an “Active Recovery” and sustainable effort, keeping the training stimulus in the aerobic pathway, with a work to rest ration of approximately 30 seconds “on” and 30  seconds “off”.


Dustin – Strong Mind and Strong Body!


Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Todays LIGHT workout will be our HQ programming.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)


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