“There is but one degree of commitment; total.” – Arnie Sherr
In 18 mins do:
Run, 1 mi
then in the remaining time,
AMRAP of:
Single Arm Dumbbell Overhead Walking Lunge (Right Arm), 50/35 lbs,
50 ft Single Arm Dumbbell Overhead Walking Lunge (Left Arm), 50/35 lbs, 50 ft
30 Alternating Pistols
10 Devil Press, 50/35 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s medium-long AMRAP 18 begins with a “buy-in” 1 mile run
The run only happens one time at the start of the workout
With whatever time remains in the workout following the run, you’ll complete as many rounds as you can of lunges, pistols & devils press
Your score will be the total number of rounds and reps of those 3 stations
You can expect the mile run to take between 6-9 minutes, giving you about 9-12 minutes to work through the scored portion of the workout
LUNGES
Choose a weight that allows you to complete the 50ft. with no more than one break
PISTOLS
Pistols are very challenging and require lots of strength and mobility in the hips and ankles
See modifications below
DEVIL PRESS
Choose a weight that would allow you to perform the Devil press with proper technique and no more than one break per 10 reps
MODIFICATIONS
1 MILE RUN
2,000 Meter Row
1,600 Meter Ski Erg
4,000 Meter Bike Erg
100/75 Calorie Assault or Echo Bike
1200 Meter Air Runner
LUNGES
Reduce weight
Goblet squat lunges
Body weight lunges
x50 DUs
PISTOLS
Pistol to a box
Hold onto rig or use bands
(athletes may use weight plate to elevate heal as well, if needed)
x35 air squats
DEVIL PRESS
Reduce weight
x20 DB planks position rows
STRATEGY + WOD
RUN
With challenging work ahead of you after the buy-in run, let’s move with intelligent intensity here
Imagine you’re going out for a 2-3 mile run instead of a 1 mile run
This smart pace will set you up nicely to keeping moving on the scored portion of the workout that takes place inside the gym
OH LUNGES & PISTOLS
The combination of these two movements will likely be very challenging on the upper body and midline
It’s important to find a speed from the first round of work that you see yourself sustaining in the rounds that follow
The reason we say “speed” instead of “break-up plan” is that you can still hold the same reps, but rest much longer between sets as the workout goes along
Instead of fixating on the rep number, try to clear each of these movements within a similar time frame across the workout
The “-“, or time between sets, can often be more important that the size of the sets themselves
Consider the following set numbers, while paying attention to how those sets will effect your rest time
OH LUNGES
1 Set: 50ft
2 Sets: 25ft-25ft
DEVIL PRESS:
1 Set: 10
2 Sets: 5-5
3 Sets: 5-3-2
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