“Most people think they lack motivation when they really lack clarity.”” – James Clear
Complete as many rounds as possible in 20 mins of:
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Hang Power Snatches, 75/55 lbs
20 Box Jumps, 24/20 in
20 Overhead Squats, 75/55 lbs
20/15 Row Calories
WORKOUT BRIEF
DESCRIPTION
Today’s AMRAP workout resembles the movement patterns seen in the benchmark “Fight Gone Bad”
If we had to describe the feeling of this workout, it would be “light and long”
With a good amount of time to work today, it’s all about finding a manageable break-up plan and pace
Your score today is the total number of Rounds + Reps completed
Over the 20 minutes, we can expect to complete about 3-4 rounds
WALLBALLS
Choose a weight that you can complete for 50+ unbroken reps when fresh
Men throw to 10 feet and Women throw to 9 feet
BARBELL MOVEMENTS
Let’s use a singular barbell weight for both movements, based on which one is more challenging for you
This should be a very light load that you could complete for 30+ unbroken reps when fresh
Note that the hang position is defined as anywhere above the knees
BOX JUMPS
These are standard box jumps, so we’ll finish at full extension on top of the box
Jump up to the box for “RX”
We recommend stepping or jumping down instead of the riskier “rebounding” option
ROW
If short on rowers, stagger heats by 2 minutes or choose different machine
MODIFICATIONS
20 WALLBALLS
20 Jumping Air Squats
20 Single Dumbbell Goblet Squats
20 HANG POWER SNATCHES
20 Single Dumbbell Hang Power Snatches
20 Kettlebell Swings
20 Slamballs
20 BOX JUMPS
40 Jumping Lunges (20 Each Leg)
40 Reverse Lunges (20 Each Leg)
20 OVERHEAD SQUATS
20 Single Arm Dumbbell Overhead Squats
20 Front Squats
20/15 CALORIE ROW
15/12 Calorie Assault Bike, Echo Bike, Bike Erg, or Ski Erg
200 Meter Air Runner
STRATEGY
GENERAL
Longer workouts like this one that include challenging movements are all about finding a sustainable plan from the beginning
Based on your strengths, there are going to be some movements you’ll be able to push, and some you’ll want to slow down on
Consider breaking the weighted movements into a few sets, while moving at a smooth speed through the bodyweight and cardio movements
Envisioning how you’d break these sets up if you had to perform 4 rounds for time can be helpful
Here are a few ways to get to 20 reps:
1 Set: 20
2 Sets: 10-10
3 Sets: 8-7-5
4 Sets: 5-5-5-5
Recent Comments