22.11.18

INTENDED STIMULUS

4-5 rounds each 5:00 AMRAP.

High aerobic effort.

Athletes should find a calorie count that allows them to finish in :30.

Athletes should find a rep scheme on the push-up that allows them to go unbroken.

RX

AMRAP 5:
15/12 calorie row
10 push-ups

Rest 5:00

AMRAP 5:
15/12 calorie row
10 push-ups

SCALED

AMRAP 5:
12/8 calorie row
10 push-ups

Rest 5:00

AMRAP 5:
12/8 calorie row
10 push-ups

SKILL WORK

Pre-workout:
4 sets:
5 push presses
– Build to a heavy set of 5-reps.

STRETCHING

1:00 doorway stretch/side
1:00 foam roll glutes

WHITE BOARD BRIEF

Target rounds | 8-10 total rounds.

Today’s workout is intended to be performed fast and furious!

The row should take somewhere between :30 and :40 to complete each round. That’s a very fast pace for 15/12 calories but that’s what we want!

The push-ups should be performed unbroken for almost the entire workout. For those of you who look at 10 and know you can go unbroken, perform them fast!

At no point should anyone get held up on the push-ups. The goal is to make this workout as aerobic as possible, so your muscles shouldn’t be the reason we slow down!

Try and get the same score in the second AMRAP as you did in the first. There may be a slight drop-off in reps but it should be close! The 5:00 of rest should allow you to recover enough to have a fighting chance!

Transitioning is key in today’s workout. If you complete 5 total rounds, that’s a total of 10 transitions, if you waste 10 seconds each time, that will cost you 100 seconds. Move from one movement right to the next. Find a middle-ground tightness on the rower that allows you to row hard but also loose enough so your feet can slip out without having to use your hands.

Prior to starting today’s workout we’re going to perform some heavy push presses!