The goal is to try to maintain a 70-80% effort consistently throughout all three 400s. That pace should be slightly uncomfortable. The AMRAP is meant to be done all the way through with minimal rest, so pick a personalized option for the Toe Taps and Chair Dips where you can do big unbroken sets.

Movements

Intervals: perform 2 min. of effort at 70-75%.

Toe Taps: instead of touching an elevated object with your toe, simply jog in place. Then, reduce down to 20 reps each leg.

Chair Dips: reduce to 10 reps, then bend the knees to use more legs to help stand up the bottom of the Dip.

Equipment

Toe Taps: dumbbell, step, really thick book.

Chair Dips: chair, step, sofa, sturdy coffee table

🤰 Mama Birds

3 x 400m Run
Rest 2 minutes between rounds
or 3 x 500m Row
or 3 x .100 meter Mixed carries

*All at 75-80% effort

6 Min AMRAP
20 Steps Bear Crawl
15 Tricep Extensions

✅ Something about 8 inches or higher for Toe Taps.

✅ Map out your 400m route.

⏱ Clock set to stopwatch. Timing out your rest then the 6 minute AMRAP.