🟨 ENGINE | 25:00 AMRAP

MAIN

25:00 AMRAP

• 12/10 Cal Ski Erg

• 12 KB Swings — 53/35 lbs (24/16 kg)

• 10 Box Jump Overs — 24/20”

• 200m Run

FITNESS

25:00 AMRAP

• 10/8 Cal Ski Erg

• 12 KB Swings — 35/26 lbs (16/12 kg)

• 10 Box Step-Ups — 20”

• 200m Run

Intention: Engine day. Long AMRAP — find a rhythm and hold it for 25 minutes. NOT a sprint. Ski Erg opens each round. KB swings build hip power. Box jump overs keep you explosive.

Target Rounds: 4–5+ rounds (Main), 5–6+ rounds (Fitness). If athletes are resting between movements, the Ski cals or KB weight are too aggressive.

Coach Cues: Pace the KB swings and box jump overs. The run should feel like a controlled reset.

Logistics/Subs:

BJO → Box Step-Overs → Step-Ups

KB Swings → 44/26 lbs (Main scale-down)

Ski Erg → Row or Echo Bike (same cals)

WHY SKIPPING IS KEY... (especially for folks with KNEE issues)

Olympic sprint coach Stuart McMillan strongly advocates skipping to improve running mechanics, power, and longevity, calling it an underutilized plyometric exercise. He emphasizes skipping to develop better hip extension, posture, and "knee-behind-the-glutes" action, which are crucial for acceleration.

• Key Focus: McMillan, who has coached over 70 Olympians (ALTIS), notes that skipping mimics sprinting mechanics while allowing for lower-impact, high-frequency training.

• Why Skip: It improves nervous system function, encourages proper foot strike, and builds strength in the posterior chain.

• Application: It is used as both a warm-up and a specific training tool to enhance coordination, rhythm, and hip extension.

• Alternative Voices: Other renowned coaches, such as Dan Pfaff, also use skipping for rehab and neuromuscular activation.

  YouTube +5

McMillan often recommends skipping to adults looking to improve performance and reduce injury risks, highlighting its importance in creating a "springy" runner.

WARM-UP (~8 min)

Purpose: Core activation, hip prep, engine primer.

General Elevation (4:00)

Twice around the building - Easy Jog / Skip (see above)

1:00 Dead Bug Hold (:20 each side) + Hollow Body Rock (:20)

2 Rounds

Mountain Climbers :30 sec right to Standing Jumps :30 - Rest :30

Movement Preparation (4:00)

2 Rounds:

8 Plank Shoulder Taps (controlled)

5 Inchworms to Push-Up

10 Air Squats

🟨 CORE ENDURANCE | 18:00

MAIN

5 Rounds for Quality

• 12 Cal Bike Erg

• 10 V-Ups

• :30 Hollow Body Rock

Rest 1:00 between rounds

FITNESS

5 Rounds for Quality

• 10 Cal Bike Erg

• 12 AbMat Sit-Ups

• :30 Dead Bug Hold

Rest 1:00 between rounds

Intention: Core endurance. Bike Erg opens each round with aerobic demand. V-Ups build trunk flexion under range. Hollow body rock demands isometric midline tension. Controlled, for quality — not for time.

Coach Cues: Hollow body rock: low back pressed to the floor, squeeze everything. If athletes lose position, switch to hollow hold (static). Dead bug: opposite arm/leg extended, controlled.

Logistics/Subs:

V-Ups → AbMat Sit-Ups

Hollow Body Rock → Hollow Body Hold