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DESCRIPTION

STRUCTURE: In a 15 Minute window athletes will do as many rounds as possible of 21/15 Calorie Echo Bike, 15 Kettlebell Swings, 30 AbMat Sit Ups, 15 Push Ups.

STIMULUS: “UP UP & AWAY” is a Threshold workout.

STRATEGY: Athletes should be able to complete the Bike in under 1:30, Kettlebell Swings in under 1:00, AbMat Sit Ups in under 1:30, and Push Ups in under 1:00.

SCALING: If needed, athletes can cap the Bike at 1:30, reduce Kettlebell load, and choose a number of Push Ups that can be complete in a maximum of 3 sets.

SCORING: Athletes’ score will be Total Rounds + Reps.

EFFICIENCY TIPS

-Athletes should hold a moderate and consistent pace on the Bike

-Athletes should aim to do Kettlebell Swings in 1-2 sets

-Athletes should breathe and recover during AbMat Sit Ups

-Athletes should break up Push Ups into small quick sets from the start

WOD

“Up, Up & Away” (AMRAP – Rounds and Reps)

“UP UP & AWAY”

AMRAP 15:

21/15 Calorie Echo Bike

15 Kettlebell Swings

30 AbMat Sit-ups

15 Push Ups

Subs

300m Run or 27/21 Cal Row

RX+-70/53#

RX-53/35#

50-59-35/26#, Push Up on knees

60+-26/18#, Push Up on knees

Basics-8 min AMRAP, Light KB, Push Up

on Knees