Insulate/Integrate WORKOUT

If you haven’t already done so, read the essay before you hop into these.

Playing with these ideas of knowing when and how to effectively integrate or insulate, I have written 2 workouts. One is to be done by yourself. The other is to be done in a group of 3-4 people.

Insulate. This is a workout aimed at general capability. It also has elements that are super easy to track progress.

AMRAP 30 minutes

5 Powerclean to Front Squat to push press

5ea walking lunges with weight

5 x 15s sprint (hill optional)

Integrate. This workout has a dynamic to it where one person’s effort each round greatly affects the others.

This is to be done for time. When the person on the bike/rower hits the calories, everyone rotates to the next exercise. All other exercises are done AMRAP until the person on the bike/rower hits the designated calories for that round.

Assault Bike or Rower Calories 3, 6, 9… 21 … 9, 6, 3

Overhead Press (use same weight for entire workout)

Bent Over Row (use same weight for entire workout)

Unilateral Farmers walk (if 4 people)