Workout of the Day
METCON
AMRAP 2-2-2 Minutes
50 Double Unders
Max Calorie Bike in remaining time
*Rest 2 min between rounds
Notes:
The intent for today is to have at least 1 minute per round on the bike, with a very strong effort. You have equal work to rest today, so really go for it on each round and push your intensity. There’s very little risk to going “too hard” on the bike in this case!
The Double Unders will be about 30 sec or less for unbroken athletes. Those who are still building the skill should take no more than 50 seconds on the rope so you can transition to the bike for the intended time.
Scaling:
A. 20-40 DU’s
B. 40-50 sec double under practice
C. 50-70 Alt Foot Steps
D. 50-70 Single Unders
STRENGTH
4 Progressive Sets
A1. 12-20 alt SA KB Gorilla Row (6-10 ea)
A2. 20-24 alt SA Supinated Cross Front Raise (10-12 ea)
A3. 12-20 alt Pike Overs (6-20 ea)
A4. Floater Option (pick one):
-10 DB Goblet Squats
-10 Dual DB Romanian Deadlifts
-6-10 ea side DB Goblet Box Step Ups, not alternating
-6-10 Strict Dips (ring, matador, parallette, or bench)
Notes:
Work up to heavy loads and challenging variations here across the 4 sets. If you are physically capable of hitting the top rep count on a movement, go up in weight on the next round. Rest as needed between movements.
Choose a floater movement that makes sense based on your class attendance. Your coach can help you with that!
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