Killer AMT Workout

Get a killer workout on the AMT in approximately 30 minutes.

1. Training Focus Stride Style Machine SettingsRPE
Increase core and muscle
temperature
Jogging
Resistance = 6-8 /
Open Stride = 3
5--6
Training Segment 1
Hands Free Run /
Striding Motion-lower
body only
Resistance = 10 / Open
Stride = 2
7--8
Decrease heart rate and
respiratory rate; active muscle
recovery
Jogging or Running
Resistance = 6-10 /
Open Stride = 3
5--6
Training Segment 2 Running
Resistance = 8-16 /
Open Stride = 2
8--9
Decrease heart rate and
respiratory rate; active muscle
recovery
Jogging or Running
Resistance = 6-10 /
Open Stride = 3
5--6
Training Segment 3 Running / Stepping
Resistance = 10-16 /
Open Stride = 3
7--8
Decrease heart rate and
respiratory rate; active muscle
recovery
Jogging or Running
Resistance = 6-10 /
Open Stride = 3
5--6
Training Segment 4
Climber / Striding
Motion-lower body
only
Resistance = 10 / Open
Stride = 3
8--9
Decrease heart rate and
respiratory rate; active muscle
recovery
Jogging or Running
Resistance = 6-10 /
Open Stride = 3
5--6
Strength Finisher
Alternating Side Squats 12 each side
Lunge forward 12 each side
Hanging Crunch 20 total
Mobility
Quadriceps
1-2 x 30-60 seconds per
side
Hamstrings
1-2 x 30-60 seconds per
side
Glutes
1-2 x 30-60 seconds per
side
Calves
1-2 x 30-60 seconds per
side

2. Movement Time Training Guidelines
2 minutes
4 minutes
Alternate 1 minute Hands Free Run
with 1 minute Striding Motion
1 minute
Increase Resistance by 2 every 30
seconds while maintaining stride
length to achieve 16; decrease
Resistance by 2 every
1 minute
6 minutes
Alternate 2 minutes tempo effort
with 1 minute recovery Stepping;
repeat twice
1 minute
3 minutes
Alternate 20 seconds fast Climber
with 40 seconds recovery Striding;
repeat for 3 minutes
2 minutes