Where Science Meets Fitness

No matter what your current fitness level or former athletic experience, you can learn to train like an Olympic-caliber athlete. I am Erin Borchard, a former elite springboard/platform diver (NCAA Champion and multi-year All-American at Stanford University, former member of the US National Diving Team, and two-time competitor at the US Olympic Team Trials), specializing in personal and small group training sessions. I am also a Phi Beta Kappa student with a B.A. in Human Biology; my strong science background is an ever present influence shaping and changing my training philosophy.

I want to help you push yourself to YOUR maximum...you'll be shocked to find the true athlete living inside of you.

Tuesday, May 14, 2013

"Gassed!" (AMRAP Repeats + Gasser)



EQUIP: Jump Rope, Box (24/20), Wall Ball (20/14)

WARM-UP:
*Active Stretch
-then:
*400m Run
*200 x Jump Rope Singles
*100 x Mtn. Climb

PART A (23 min.):
AMRAP REPEATS -
#1: 4 Min. AMRAP
-1 minute rest-
#2: 6 Min. AMRAP (start AMRAP back at the beginning of the chipper every time (i.e. w/ 40 Dbl.-Under))
-2 minute rest-
#3: 10 Min. AMRAP (start AMRAP back at the beginning of the chipper again (i.e. w/ 40 Dbl.-Under))

*40 x Double-Under (sub: 40 singles + 20 tuck jump)
*30 x Wall Ball
*20 x Burpee-Box Jump
*10 ea. leg x Pistol
SCORE: Total Reps over all three AMRAPs

-3 minute rest before moving onto Part B-

PART B (25 min. time limit):
“GASSER” FOR TIME -
*40 x Double-Under (sub: 40 singles + 20 tuck jump)
*400m Run
*30 x Wall Ball
*300m Run
*20 x Burpee-Box Jump
*200m Run
*10 ea. leg x Pistol
*100m Run
*10 ea. leg x Pistol
*100m Run
*20 x Burpee-Box Jump
*200m Run
*30 x Wall Ball
*300m Run
*40 x Double-Under
*400m Run
SCORE: Time to Complete “Gasser”

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