WOD

AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

STIMULUS

DESCRIPTION

• Today’s workout is long and balanced
• Over the 20 minutes we’ll work through some cardio, strict gymnastics, and weightlifting
• We can expect to complete around 7-10 rounds when all is said and done
• This works out to a round about every 2-3 minutes

STRICT PULL-UPS

• Choose a rep number or variation that allows you to complete this station in 1-2 sets each round

DUMBBELL MOVEMENTS

• These weight is intended to be fairly light for the push presses and deadlifts today
• We’ll choose our weight based off the more challenging movement – the push press
• This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round
• Adjust the reps up or down based on what weights you have available at home
• Light Weights: 15 Push Press + 21 Deadlifts
• Heavier Weights: 7 Push Press + 9 Deadlifts

MODIFICATIONS

STRICT PULL-UPS

• Reduce Reps
• Banded Strict Pull-ups
• Ring Rows
• Inverted Rows
• Barbell Bent Over Rows
• Double Dumbbell Rows
• Single Dumbbell Row (7 Each Side)
• Odd Object Rows (2x Reps)

DOUBLE DUMBBELL PUSH PRESS

• Single Dumbbell Push Press (5 Each Side)
• Odd Object Push Press
• Barbell Push Press
• Medicine Ball Push Press

DOUBLE DUMBBELL DEADLIFTS

• Single Dumbbell Deadlifts (10 Each Side)
• Odd Object Deadlifts
• Barbell Deadlifts
• Medicine Ball Deadlifts

200 METER RUNS

• 250 Meter Row
• 500 Meter Bike Erg
• 200 Meter Ski Erg
• 12/9 Calorie Assault or Echo Bike
• 20/14 Calorie Schwinn Bike
• 15 x 10 Meter Shuttle Runs

TIPS

GENERAL

• This workout is similar to Wednesday’s (“CEO”) in the sense that the movement patterns do not really interfere with each other
• Inside the gym, we rotate between:
• Strict Pull-ups: Upper Body Pull
• Push Presses: Upper Body Push
• Deadlifts: Lower Body Pull
• The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements
• Because of this structure, we encourage you to push through large sets, ideally finishing each movement in 1-2 sets
• The big thing to consider in this longer workouts like this is what pace is sustainable
• It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
• It’s not too fast or slow – ideally somewhere right in the middle
• After finishing the deadlifts, take a look at the clock and note the time
• If you finish in 2:00, for example, that can be your goal round time moving forward for the rest of the workout
• In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…
• Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes
• Use whatever your opening round split is as your guide for the rest of the workout