In 5 mins do:
Row, 500/400 m
then in the remaining time, AMRAP of:
30 Double Unders
5 Power Snatches, 135/95 lbs
Rest 5min.
In 5 mins do:
Row, 500/400 m
then in the remaining time, AMRAP of:
30 Double Unders
10 Power Snatches, 95/65 lbs
Rest 5min.
In 5 mins do:
Row, 500/400 m
then in the remaining time, AMRAP of:
30 Double Unders
15 Power Snatches, 75/55 lbs
WORKOUT BRIEF
DESCRIPTION
Three 5-min AMRAP’s with a “long” 5-min rest. Just enough recovery to bring the fire for the next AMRAP! We can push the threshold here.
As we tackle each AMRAP, the load decreases and the repetitions go up. It will get very grippy.
After the row, we are looking at ~3:00 of Double-Under/Snatch work
Each round of the DU/PS round is designed to take about ~1:00. Have your athletes consider this when selecting the load. The loading descends from moderate to very light.
Score this workout by logging each AMRAP separately for rounds and reps.
ROW
If we normally Row the RX distance of 500/400m but it takes longer than 2:00, today may be a day to pick a shorter distance. We are striving for ~3:00 of work on the DU and Power Snatch.
If we are limited with Rowers, we have some options:
Partner-Up: Partner 1 starts on the 5:00 AMRAP, while Partner 2 rests, then switch. Continue through until both partners have completed the three rounds. Budget additional time for this in your timeline. You will need another 5:00.
Change the Equipment: Bike Erg = 800/650m // Ski Erg = 500/400m
If you are very limited with the amount of machines – Change the priority to:
EMOM 15:00
Min 1. :40 Row (for meters)
Min 2. :40 Double-Unders
Min 3. 5 Power Snatch
Athletes start at different stations. This will be 5 rounds per athlete. Athletes will log accumulated meters and load. It’s a little different, but we roll with the times.
Assault Bike Conversion: 30/20 Cals. But, for today it is most important that your athletes stay between 1:45-2:00. Run a test to see what an appropriate number would be.
DOUBLE-UNDER
30 Double-Unders unbroken takes ~:20.
We can consider the stimulus of the Double-Under more of an annoyance than something that really challenges.
Today, our athletes should shoot for a modification that will keep the jump rope work under :30. If we over shoot, this workout will become a Double-Under workout, which isn’t the intent.
We won’t be giving too much focus to the Double-Under (and Row) today, but it will be touched upon in the General Warm-Up
If we change to singles, we can double the number to 60.
POWER SNATCH
Most focus will be spent on the Power Snatch technique and loading.
For all three AMRAP’S, select loads that could all be performed unbroken when fresh, but will likely be broken up in 2-3 sets as grip starts to fatigue.
STRATEGY + WOD
GENERAL
Row faster through the first half of the row, and back-off for the last 100-50, depending on how much recovery your athletes will need to start the Double-Unders.
For the Double-Unders, keep the elbows tucked into the torso, but relax the shoulders. The wider the arms, the shorter the rope becomes.
Only do as many sets as the pull feels strong. Once a rep starts to feel fatigued, quickly drop and settle the bar, re-grip and go again.
MODIFICATIONS
ROW
Decrease the distance
DOUBLE-UNDERS
Decrease the reps // Attempts within :45 // Single Unders x 50
POWER SNATCH
Decrease the load – think 5 pretty reps in a row – that’s the right loading.
Hang Power Snatch
Injuries/Limitations – Use a DB/KB
Snatch Pulls
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