Stamina is the ability to withstand fatigue. For athletes, increased stamina means an increased ability to sustain physical activity. Stamina can be built through a combination of prolonged low to moderate intensity work and short bursts of high intensity activity. A combination of aerobic and anaerobic work, with a focus on muscular endurance, that challenge your body is the best way to increase stamina.
This week’s WOW is a 30 minute AMRAP with a combination of cardiovascular-focused excercise and strength work. Athletes should maintain a hard, but sustainable effort level, working to complete each round in the same amount of time or less than the previous round. To help you self stay on pace set a goal for how many rounds you think you could complete. When using the kettle bells try to use the same weight for both the cleans and push press and that you do the exercise with the appropriate form. Many time with a KB push press people will no push directly above the ear and end up pushing further in front of the body. This makes the task much more difficult always think about keeping you biceps by your ears when you do the movement. When doing the prowler effort try to always push through it as hard as you can so you can develop momentum. It takes more effort to push the prowler slowly than it is to push it fast. The back squat is light by you will be working hard, that being said, try to gather yourself and to complete it with solid form.
The 30 minute stamina effort is followed by a Core Tabata and the workout ends with Hamstring Hell, a durability effort focused on strengthening the hamstrings and glutes.
Warm-up
5 mins Sand bag get up
30 min AMRAP
8 x Kettle Bell cleans
2x Prowler Push up & back
8 x Kettle Bell push press
50 x Jump Rope
6x Back Squat (55/75 lbs)
10 x Standing Russian Twist
5 Round Tabata
20 secs boat hold
10 rest
20 secs belly blaster
10 rest
20 secs superman hold
10 rest
20 secs bicycle
1 Round
Hamstring Hell
