Rose City Barbell – Group Training

Metcon (AMRAP – Reps)

“Switch Gears”

8 Rounds of :20 On / :10 Off:

Kettlebell Swings (53/35)

Bike

Sit-Ups

Shuttle Sprints

In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of bike and so on. If not equipped with bikes, rowing or another simple bodyweight movement such as burpees or push-ups will work in its place. For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone. Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.