220114

INTENDED STIMULUS

Get to the round of 15 squats.

Be able to complete 15 unbroken double-unders consistently.

Keep overhead squats unbroken through the round of 12.

High fatigue in the legs and shoulders from both movements.

RX

AMRAP 10:
3 overhead squats (115/75 lb)
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

LEVEL 2

AMRAP 10:
3 overhead squats (95/65 lb)
:30 double-unders
6 overhead squats
:30 double-unders
9 overhead squats
:30 double-unders
– Continue adding 3 reps to the overhead squats each round.

LEVEL 1

AMRAP 10:
3 overhead squats (65/45 lb)
30 single-unders
6 overhead squats
30 single-unders
9 overhead squats
30 single-unders
– Continue adding 3 reps to the overhead squats each round.

SKILL WORK

Pre-workout:
Build up to a 5-rep overhead squat

STRETCHING

2 sets
:30 doorway pec stretch / side
:30 pigeon stretch / side

WHITE BOARD BRIEF

Target | Round of 15+

We’re going to use this workout to help prepare for the movements and types of workouts we see in the Open. That being said, the main focus of today should be working on having a great shoulder position in the overhead squat.

Athletes should consider the load to be light, but at the top-end of being light. If scaled properly, this should allow athletes to complete up to the round of 12 unbroken without feeling like it’s a 12-rep max.

If an athlete wants to use this as a litmus test to see where they’re at, that’s OK as long as they can preserve the ROM of the OH squat and stay safe.

We need to see that athletes can always perform 15 unbroken double-unders in order to tackle this workout as prescribed.