The goal is to try to maintain a 70-80% effort consistently throughout all three 400s. That pace should be slightly uncomfortable. The AMRAP is meant to be done all the way through with minimal rest, so pick a personalized option for the Toe Taps and Chair Dips where you can do big unbroken sets.
Intervals: perform 2 min. of effort at 70-75%.
Toe Taps: instead of touching an elevated object with your toe, simply jog in place. Then, reduce down to 20 reps each leg.
Chair Dips: reduce to 10 reps, then bend the knees to use more legs to help stand up the bottom of the Dip.
Toe Taps: dumbbell, step, really thick book.
Chair Dips: chair, step, sofa, sturdy coffee table
🤰 Mama Birds
3 x 400m Run
Rest 2 minutes between rounds
or 3 x 500m Row
or 3 x .100 meter Mixed carries
*All at 75-80% effort
6 Min AMRAP
20 Steps Bear Crawl
15 Tricep Extensions
✅ Something about 8 inches or higher for Toe Taps.
✅ Map out your 400m route.
⏱ Clock set to stopwatch. Timing out your rest then the 6 minute AMRAP.