Property of AMRAP Avengers. Issued to Benoit Richard.

Order #27449
AGREEMENT AND RELEASE OF LIABILITY

In consideration of being allowed to participate in the activities and programs offered by

AMRAP Plus One, LLC, and to use its programs and training, in addition to the payment of
any fee or charge, I do hereby waive, release and forever discharge and hold harmless
AMRAP Plus One, LLC and its consultants, officers, agents, and employees from any and
all responsibility, liability, cost and expenses, including injuries or damages, resulting from
my participation in any activities, or my use of any programs designed by AMRAP Plus
One, LLC. I do also hereby release AMRAP Plus One, LLC its consultants, officers, agents
and employees from any responsibility or liability for any injury, damage or disorder
(physical, metabolic, or otherwise) to myself, or in any way arising out of or connected
with my participation in any activities with AMRAP Plus One.
I understand and am aware that strength, flexibility, and aerobic exercise, including the
use of equipment are a potentially hazardous activity. I also understand that fitness
activities involve a risk of injury and even death, and that I am voluntarily participating in
these activities and using equipment and machinery with knowledge of the dangers
involved. I hereby agree to expressly assume and accept any and all risks of injury or
death related to said fitness activities. In addition, I certify that I am 18 years of age or
older.
I do hereby further declare myself to be physically sound and suffering from no condition,
impairment, disease, infirmity or other illness that would affect nutrient metabolism or
prevent my participation or use of equipment or machinery except as hereinafter stated. I
do hereby acknowledge that AMRAP Plus One, LLC has recommended to me that I obtain
a physician’s approval for my participation in an exercise/fitness activity or in the use of
exercise equipment and machinery. I also acknowledge that AMRAP Plus One, LLC has
recommended that I have a yearly or more frequent physical examination and
consultation with my physician as to physical activity, exercise and use of exercise and
training equipment so that I might have his/ her recommendations concerning these
fitness activities and equipment use. I acknowledge that I have either had a physical
examination and been given my physician’s permission to participate, or that I have
decided to participate in activity and use of equipment, machinery, and programs
designed by AMRAP Plus One, LLC without the approval of my physician and do hereby
assume all responsibility for my participation and activities, and utilization of equipment
and machinery in my activities. AMRAP Plus One diet/training programs are not meant to
treat or manage any health condition. Always consult with your healthcare provider prior
to adjusting your current style of eating or beginning any new diet and/or training plan.
In addition, I hereby represent and warrant that I am currently covered by an accident and
health insurance policy. With my purchase of the AMRAP Plus One Training Programs or
any other template purchase, I understand that I am not purchasing individual
consultation services, and I neither expect nor presume any requirement on the part of
the AMRAP Plus One, LLC staff to answer specific, direct questions about the templates
nor their modification procedures. I understand that by purchasing any of AMRAP Plus
One Training Programs I am bound to this entire agreement. I also agree that the
templates are not a guaranteed guide to results of any sort and agree not to hold AMRAP
Plus One, LLC staff liable for any outcomes or a lack thereof.

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449
 Week 1

Day 1

50 Calorie Assault Bike

Rest 10min...
For Time:
1600m Run

Day 2

400m Run
Rest 10 minutes...
For Time:
2K Row

Day 3

500m Row
Rest 10 minutes...
For Time:
100 Calorie Assault Bike

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 2

Day 1

4 Rounds:
200m Sprint
(max effort)
Every 4th Minute

Day 2

3 Rounds:
1000m Row
(moderate pace)
*1m rest between rounds

Day 3

5 Rounds:
30s Assault Bike Sprint
(max effort)
30s *SLOW* Air Squats
30s Full Rest

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

Day 4

3 Rounds:
800m Run
(20s slower than mile pace)
*2 min rest between rounds

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 3

Day 1

AMRAP30:
800m Run
1:00 Walk
(moderate pace)

Day 2

8 Rounds:
30s Assault Bike Sprint
90s Rest
(stay on bike and pedal SLOWLY)

Day 3

3 Rounds:
750m Row
(10-20s faster than 2K pace)
Then...
60s *SLOW* Air Squats
*3min of rest between rounds

Day 4

25min Assault Bike

(low intensity pace)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 4

Day 1

4 Rounds:
200m Sprint
(as fast as possible)
Then...
60s of *SLOW* Air Squats
*2min rest between rounds

Day 2

4 Rounds:
500m Row Sprint
*3min rest between rounds

Day 3

AMRAP20:
Assault Bike
(moderate pace, at the top of each minute perform 3 burpees)

Day 4

3K Row
(10-20s slower than 2K pace)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 5

Day 1

On the 4th Minute 4 Rounds:

400m Run
(10s faster than mile pace)

Day 2

4 Rounds:
1000m Row
2min between rounds
(perform 5-10s faster than 2K pace)

Day 3

5 Rounds:
1min Assault Bike Sprint
30s *SLOW* Walking Lunges
90s Rest

Day 4

2 Rounds:
1200m Run
*3min rest between rounds
(no more than 20s slower than mile pace)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 6

Day 1

6 Rounds:
400m Run
*2min rest between rounds
(1600m pace)

Day 2

10 Rounds:
30s on/30s off Assault Bike
(stay on bike for the “off” and pedal very slow)

Day 3

6 Rounds:
300m Row Sprint
Then...
30s *SLOW* Walking Lunges
*2min rest between rounds

Day 4

200 Calorie Assault Bike

(recovery pace)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 7

Day 1

10 Rounds:
100m Sprint
Then...
30s of *SLOW* Air Squats
*2min rest between rounds

Day 2

10 Rounds:
1:00 Row Sprint/1:00 Rest
(can get off rower for rest to shake out legs)

Day 3

4 Rounds:
5min Assault Bike
(moderate pace)
*2min rest between rounds

Day 4

2 Rounds:
2000m Row
*3min rest between rounds
(pace should be 10s slower than 2K pace
from week 1)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 8

Day 1

2 Rounds:
800m Run
5min rest between rounds
(pace should be min 10s to 20s faster than mile pace)

Day 2

5K Row
(low intensity)

Day 3

8 Rounds:
20s Assault Bike Sprint
40s *SLOW* Air Squats
60s rest between rounds

Day 4

20min Run
every 2min perform 10 Air Squats
(moderate pace)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 9

Day 1

1600m Run
w/ weight vest (#20/#14)
*if no weight vest 2400m Run

Day 2

5 Rounds:
20 Calorie Assault Bike Sprint
(scale to 15-18 calories if the sprint takes you more than 2min)
2min rest between rounds

Day 3

6 Rounds:
250m Row Sprint
Every 90sec

Day 4

3 Rounds:
1600m Assault Bike
(moderate pace)
*2min rest between round

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 10

Day 1

4 Rounds:
400m Run
Then...
60s of *SLOW* Walking Lunges
Rest 3min between rounds

Day 2

2 Rounds:
1000m Row Sprint
*4min rest between rounds

Day 3

For Time:
50-40-30-20-10
Calorie Assault Bike
AbMat Sit-Ups

Day 4

AMRAP25:
20 Calorie Row
5 Burpees Over ERG

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 11

Day 1

2 Rounds:
1000m Run
5min rest between rounds
(1600m pace)

Day 2

8 Rounds:
45s on/45s off Assault Bike

Day 3

For Time:
150/130 Calorie Row
(active recovery pace)

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Week 12

Day 1

50 Assault Bike Calories

Rest 10min...
For Time:
1600m Run

Day 2

400m Run
Rest 10min...
For Time:
2K Row

Day 3

500m Row
Rest 10min...
For Time:
100 Assault Bike Calories

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

 Cardio Scales

The following scaled cardio activities are just a guide * every individual is different

* please adjust accordingly.

Distance

Run

Scale:
* 200m Run = 180m Row

* 200m Run = 120m Air Bike

* 200m Run = 180m SkiErg

* 200m Run = 5-6 Burpees

* 200m Run = 50 Mountain Climbers

Row

Scale:
* 200m Row = 230m Run

* 200m Row = 130m Air Bike

* 200m Row = 5-6 Burpees

* 200m Row = 50 Mountain Climbers

* SkiErg = Row

Continued on next page...

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449

SkiErg

Scale:
* 200m SkiErg = 220m Run

* 200m SkiErg = 130m Air Bike

* 200m SkiErg = 5-6 Burpees

* 200m SkiErg = 50 Mountain Climbers

* SkiErg = Row

Calories

* 1 Calorie SkiErg = 1 Calorie Row

* 2 Calorie SkiErg = 3 Calorie Air Bike

* 1 Calorie Row = 1 Calorie SkiErg

* 2 Calorie Row = 3 Calorie Air Bike

* 3 Calorie Air Bike = 2 Calorie Row

* 3 Calorie Air Bike = 2 Calorie SkiErg

Property of AMRAP Avengers. Issued to Benoit Richard. Order #27449