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Intense 90-Minute Stamina Workout

This 90-minute gym-based stamina session focused on intensity and loading to simulate a long mission day. It included 3 AMRAP circuits: 1) sandbag squats and runs; 2) sandbag get-ups, step-ups, and step-ups; 3) goblet squats, box jumps, and runs. It concluded with a 15-1 countdown of burpees, shuttles, and situps with a weight. The session was more intense than the previous week with more squats and a faster pace. Step-ups with the sandbag were particularly challenging. Low back pain from these should be addressed by going unloaded.

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John Rohrer
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396 views1 page

Intense 90-Minute Stamina Workout

This 90-minute gym-based stamina session focused on intensity and loading to simulate a long mission day. It included 3 AMRAP circuits: 1) sandbag squats and runs; 2) sandbag get-ups, step-ups, and step-ups; 3) goblet squats, box jumps, and runs. It concluded with a 15-1 countdown of burpees, shuttles, and situps with a weight. The session was more intense than the previous week with more squats and a faster pace. Step-ups with the sandbag were particularly challenging. Low back pain from these should be addressed by going unloaded.

Uploaded by

John Rohrer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Gym Based Stamina Session 5

Obj: Gym-Based Stamina; 90 minute


Training:
1) 15 Min AMRAP w/ vest
12x Sandbag Back Squats @ 60/40
200m Run

2) 30 Min AMRAP (no vest)


10x Sandbag Getup @ 60/40# (5/5)
20x Step Ups with Sandbag @ 60/40#
30x Step Ups Unloaded (drop bag)

3) 15 min AMRAP in Vest


5x Goblet Squat @ 24/16
5x Box Jump @ 20"
200m Run

3) 15-1 Countdown (should last 30 minutes, adjust as necessary)


Burpees (big jump and clap, no bull shit)
40-foot Shuttle (each length counts as 1x Rep)
Situps with 25# Plate on Chest

Comments:
A little more intense today than last week. More squats, faster pace. Remember one of the two goals for gym-based stamina is to train recovery from long events, which
means we've got to pack in a 6-12 hour mountain/mission day into 90 minutes. We do this through intensity and loading.

The "Crux" today had to be the step ups with the sandbag. Killer...

These aggravated the low backs of a couple of my athletes - if this happens to you, just do step ups unloaded and don't worry about it.

Grind through today - this is a tough session.

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