1.) 1-2 Rounds
2.) Complete toes-to-bars, box jumps, and pull-ups in 5 sets or less
3.) Complete the push-ups in 10 sets or less
4.) Bias toward scaling for skill over volume or speed.
5.) Game the rower to maximize your capability on other movements.
50/45 Calorie Row
50 Box Jumps (24/20”)
50/45 Calorie Row
35 Box Jumps (20/18”)
15 Hanging Knee Raises
35/25 Calorie Row
30 Box Jumps (18/12”)
20 Jumping Pull-ups
5 Sets x 1 Rep
Weighted Strict Pull-up
Weighted Strict Ring Dip
1:00 Reach, Roll, and Lift
:30 90/90 Shoulder Rotation
WHITE BOARD BRIEF
Target Rounds | 1-2 Rounds
• Athlete’s we have had a long and challenging week. We have covered multiple time domains, intensity levels, skill levels, and volume throughout the week. Today’s workout should give you a chance to shine in a set time domain and with moderately difficult movement. We will spend less time practicing skill today, so scale appropriately.
• If you just want to “move” through, it makes sense to break each movement into small but successful sets coupled with shorter rest periods. Avoid pushing to failure if consistency is your goal. We will even encourage you to game the row, so you have more energy on the gymnastic movements.
• Generally, we want to see you use rep schemes and options that allow you to accomplish the following:
1) Finish the toes-to-bars, box jumps, and pull-ups in 5 sets or less.
2) Complete the push-ups in 10 sets or less.
• However, today is an AMRAP, and we have been focusing on gymnastic skills all month. If you want to use
the AMRAP as a safety net and attempt movements or rep schemes that you normally avoid, then do so
at the cost of finishing fewer rounds. If you regularly scale pull-ups, consider performing kip swings or five
sets of attempts before scaling to ring rows; you just might squeeze out your first rep