WARMUP

6 Minutes For Quality

5 Inchworms
100 Meter Run
20 Single Leg Glute Bridges (10 Each Side)
40 Single Unders

AMRAP 20:
200 Meter Run
7 Double Dumbbell Power Clean and Jerks or 7 Odd Object Power Clean and Jerks
40 Double Unders

DESCRIPTION

• This longer AMRAP includes a little cardio, weightlifting, and gymnastics
• Each station is designed to be relatively short – ideally taking 1 minute or less to complete
• That being said, we can expect to complete 6+ rounds today

DOUBLE DUMBBELL POWER CLEAN AND JERKS

• Choose a weight here that you can complete within 1-2 sets each round
• One head of each dumbbell will touch the ground outside of the feet at the bottom of each rep
• You can push press or push jerk the weight overhead
• If you have only 1 dumbbell – complete 14 Alternating Power Clean and Jerks
• If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in “subs”

DOUBLE UNDERS

• Choose a number or variation that allows you to clear this station in under 1 minute
• If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)

MODIFICATIONS

DOUBLE DUMBBELL POWER CLEAN AND JERKS

• 14 Single Dumbbell Alternating Clean and Jerks (Hit Dumbbell Between Legs)
• Odd Object Power Clean and Jerks

DOUBLE UNDERS

• Reduce Reps
• 60 Single Unders (1.5x)
• 1 Minute of Practice
• 40 Lateral Line Hops
• 40 Double Taps

RUN

• 250 Meter Row or Ski
• 500 Meter Bike Erg
• 12/9 Calorie Assault or Echo Bike
• 20/14 Calorie Schwinn Bike
• 20 x 10 Meter Shuttle Runs
• 1 Min Run in place

TIPS

• In a longer workout like this, it’s all about consistency
• Imagine how fast you’ll be going 15 minutes into this workout and try to hold that speed or break-up strategy from the beginning
• It can be helpful to utilize a clock or your watch to help with proper pacing
• Move at a sustainable speed on the opening round, then take a look at the clock when you finish
• If you finish this round in a clean 2:30, that could also be your goal for the rounds that follow
• If you held this example pace for the rest of the workout, you would complete 8 rounds (2:30-5:00-7:30-10:00-12:30-15:00-17:30-20:00)
• The right pace for you is the one that keeps you moving at a very similar speed throughout and allows for a sprint to the finish