AMRAP 20

This letter looks different from here on. It used to be five sections and most of them were about my week. From now on it is the week's training and one session you can actually do. That is the whole change.

The week

Two lifts. Two easy runs. One session you can't talk through.

The lifts hold the muscle you have. The easy runs build the engine. The hard one is the only part that asks for a gear.

If the week breaks, keep the lifts. That's the part that doesn't come back on its own.

The session

AMRAP 20
Round:

• 250m row, or 400m run

• 10 burpee broad jumps

• 10 goblet squats

One dumbbell for the squats. Heavy enough that the tenth rep is honest, light enough that you never stop mid-round.

Rest when the round ends, not inside it. However many rounds you get is the number.

The race

On December 4 I'm racing HYROX Anaheim, and I took the charity entry. It raises money for a mental health fund that currently supports three organisations.

The goal was four hundred dollars. I put in the first hundred myself, because I wasn't going to ask you for something I hadn't done. It has been met, and anything from here is extra for the fund. None of this money comes to me.

The fundraiser is here.

If it isn't for you, that's genuinely fine, and nothing here changes either way.

Whatever you got in today, that's enough. It all counts. See you on the next one.

Tony.