“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
1 Pause Front Squat + 1 Front Squat 1×1 at 62% 1RM
1 Pause Front Squat + 1 Front Squat 1×1 at 65% 1RM
1 Pause Front Squat + 1 Front Squat 1×1 at 68% 1RM
1 Pause Front Squat + 1 Front Squat 1×1 at 71% 1RM
1 Pause Front Squat + 1 Front Squat 1×1 at 74% 1RM
FRONT SQUAT
Today’s strength portion has a time component. Athletes will have 10min., performing a set every 2min.
Percentages should ideally range from 60-75%
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
Look to gradually build up in weight with every set
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
In 16 mins do:
75/50 Bike Calories
then in the remaining time, AMRAP of:
15 Box Jump Overs, 24/20 in
12 Chest-to-bar Pull-ups
9 Double Dumbbell Power Cleans, 50/35 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s AMRAP workout begins with a buy-in of Bike/Row calories that only happens once
After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining
Your score for the day is total rounds + reps completed (bike/row doesn’t count towards score)
We expect the bike to take about 5-7 minutes to complete, leaving 9-11 minutes for the scored portion
You can expect to complete about 3-4 rounds of the scored portion once you get there
BIKE/ROW
If you’re short on Bikes, stagger heats by 8 minutes
You could also use a different machine listed in “modifications”
BOX JUMP OVERS
There is no need to stand to full extension on top of the box
Jump up to the box for “RX”
For safety, we recommend jumping down or stepping down over the “rebounding” option
CHEST TO BAR PULL-UPS
If you have 15+ chest to bar pull-ups unbroken when fresh, look to complete this station as written
If you’re not there yet, consider reducing reps or choosing an option from “modifications”
For athletes with no goals of competing, we recommend chin over bar pull-ups
DOUBLE DUMBBELL POWER CLEANS
Choose a moderate set of dumbbells that allows you to clear this station in 1-3 sets
Only one head of the dumbbell needs to make contact with the floor in the bottom
Ensure the elbows finish forwards of the body at the top of each rep
MODIFICATIONS
75/50 BIKE
75/50 Calorie Echo Bike or Bike Erg
75/50 Calorie Ski Erg
90/65 Calorie Row
1,000 Meter Air Runner
15 BOX JUMP OVERS
30 Single Dumbbell Reverse Lunges
30 Jumping Lunges
12 CHEST TO BAR PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Ring Rows
12 Inverted Bar Rows
12 Dumbbell Rows From Plank Position (Each Side)
12 Barbell Bent Over Rows
24 Double Dumbbell Bent Over Rows
24 Single Dumbbell Bent Over Rows (12 Each Side)
9 DOUBLE DUMBBELL POWER CLEANS
18 Single Dumbbell Power Cleans
9 Barbell Power Cleans
STRATEGY
GENERAL
Let’s open up with a strong effort on the bike that still allows you to attack the scored portion of the workout
After the opening bike effort, we can use the first set of box jump overs as a chance to slow down and get the heart rate lowered
This box jump overs can also be our steady state movement during the 15-12-9, as it is the only station where we’re not holding onto something
The chest to bars and dumbbell power cleans provide a challenging pull-pull combination
Having a break-up plan set beforehand can help you push of fatigue on these two high-interference movements
Consider the following options for each movement:
Chest to Bar Pull-ups: 12, 6-6, 4-4-4, 3-3-3-3
Double Dumbbell Power Cleans: 9, 5-4, 3-3-3, 3-3-2-2
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