Saturday November 12th
22.11.12
INTENDED STIMULUS
15-20+ calories each round.
10+ unbroken reps on the V-ups.
Finish the SDHP by 1:00 and the V-ups by 2:00.
Heavier-than-usual loading for the SDHP.
RX
3 x AMRAP 3:
20 sumo deadlift high pulls (115/80 lb)
20 v-ups
Max calorie bike in the remaining time
– Rest 2:00 between rounds.
LEVEL 2
3 x AMRAP 3:
20 sumo deadlift high pulls (95/65 lb)
20 v-ups
Max calorie bike in the remaining time
– Rest 2:00 between rounds.
LEVEL 1
3 x AMRAP 3:
20 sumo deadlift high pulls (75/55 lb)
20 sit-ups
Max calorie bike in the remaining time
– Rest 2:00 between rounds.
SKILL WORK
Post-workout:
EMOM 6:
Min. 1 | 10 KB side bends/side
Min. 2 | :30 plank
STRETCHING
1:00 cobra stretch
1:00 couch stretch/side
:30 adductor stretch/side
WHITE BOARD BRIEF
Target reps | 15-20 calories
Today’s workout is a series of shorter AMRAPs separated by 2:00 rest. Each AMRAP contains a “buy-in” of SDHPs and V-ups before completing as many calories on a bike as possible.
The goal is to complete 15-20 calories each AMRAP. This will require finishing SDHPs around 1:00 and the V-ups around the 2:00 mark.
The SDHP load is heavier than usual and 20 reps will grow challenging quickly. You should be able to complete 10 unbroken reps with your chosen load to be able to finish the reps by 1:00.
You’ll need to be able to do 10 unbroken V-ups to get to the bike in time for the target calories. Scale both the SDHP and V-ups to complete each by your respective time stamps.
The legs will be heavily fatigued by the time you get to the bike. Expect the bike to feel harder than usual, but be prepared to push with a sprint pace regardless.
