Aeneas
Workout Details
For Time:
4 reps for female athletes
↳ 85/55 lbs (39/25 kg)
↳ 425/345 lbs (193/156 kg)
↳ 565/405 lbs (256/184 kg)
↳ 665/445 lbs (302/202 kg)
Coaching Tips
Strategy
- 1Pace the Peg Board Ascents; it’s vital to avoid premature fatigue for the movements to follow.
- 2Break the Thrusters into manageable sets (e.g., sets of 10) to maintain consistent intensity without burning out early.
- 3Use the transition time between the Yoke Carries to recover slightly, focusing on breath control before each carry.
- 4When lifting the Yoke, ensure your grip is steady, engaging your core from the start to stabilize your lower back.
- 5Adjust your foot positioning during Yoke Carry to find a balance that feels natural, helping you to maintain speed while carrying the load.
Safety Considerations
Technical Focus
Ensure proper back alignment during Yoke Carry to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 3-5 min Row - 3 min easy(Light intensity.)
Mobility:
- 5 per side Hip Flexor Stretch - 30 sec
- 10 Shoulder Dislocates - 30 sec
- 10 Torso Rotations - 30 sec
Activation:
2 rounds- 10 Air Squats
- 10 Push Press ( PVC )(Use a light PVC pipe.)
- 3 ascents Peg Board Practice(Light practice for technique.)
Scaling Options
Intermediate
Reduced weight and reps to ensure proper form is maintained throughout the workout.
- 1
peg board ascents
4 Peg Board Ascents
- 2
thrusters
Reduced weight for Thrusters
Weight: 70/45 lbs (31.75/20.41 kg)
- 3
yoke carry
Yoke Carry with reduced weights (335/245 lbs)
Weight: 335/245 lbs (152.41/111.13 kg)
Scaled
Lowered repetitions and weights for accessibility while ensuring the workout remains effective.
- 1
peg board ascents
3 Peg Board Ascents
- 2
thrusters
Reduced weight for Thrusters
Weight: 55/35 lbs (24.95/15.88 kg)
- 3
yoke carry
Yoke Carry with reduced weights (285/205 lbs)
Weight: 285/205 lbs (129.27/93 kg)