AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

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DAILY MINDSET

5FRx

TRAIN
The Power of Measuring Fitness
How do most doctors track your health? Blood pressure, cholesterol, BMI, and glucose. What you do in the gym can also serve as biomarkers of your health. If someone can deadlift 1x their bodyweight, run an 8 minute mile, and do 17 burpees in a minute you hypothesize that their blood pressure, cholesterol, body composition, and glucose are most likely in healthy ranges.

What I am not saying is that if you are fit you do not need to see a doctor. But, what I am saying is measuring your fitness does in fact positively impact your health in a big way. And this is exactly what we are doing when we do Rounds For Time, AMRAPS, EMOMS, 1RMs, and everything in between!
Measurable
Observable
Repeatable
Data

What’s your Deadlift?
Sickness: ½ BW
Wellness: 1-1.5x BW
Fitness: 2x BW

What’s your Mile time?
Sickness: 12+ Minutes
Wellness: 8 Minutes
Fitness: Sub 6 Minutes

How many Burpees can you do in a minute?
Sickness: 5-10
Wellness: 15-20
Fitness: 25-30

Odds are if an athlete can deadlift 1x their body weight, run an 8 minute mile, and do 15-20 burpees in a minute- their body composition, cholesterol, blood pressure, and glucose levels are healthy too!