2024-04-11

• Overview: We've got a good mix of some higher volume and some lower volume sets of movements in today's AMRAP. This means our pacing will probably vary from a nice consistent cadence to more of a sprint. This gives us a unique opportunity to pay closer attention to our breathing and heart rate as we progress through each round today.
• AbMat Sit-ups: Less than 2:00 of work.
• Calorie Bike: Less than 2:00 of work.
• Dumbbell Goblet Reverse Lunges: About 1:00 of work.
• Dumbbell Push Jerks: Less than 1:00 of work.
• Score: Rounds plus reps completed at 20 minutes.

• Athletes should be aiming to hold a consistent pace on each round of this workout in order to conserve some energy to pick up the pace and push towards the end of the clock.
• High volume of reps in the first two movements may be where we choose to recover our breathing and heart rate a bit while the low volume reps of work in the second two movements of each round may be where we decided to push the pace.

SIT-UPS

• Reduce Reps
• Hollow Rocks

CALORIE BIKE

• Reduce Distance
• 1:30 Time Cap
• 30/24 Calorie Row
• 25/20 Calorie Ski
• 300m Run
• 200m Air Run

DUMBBELL GOBLET REVERSE LUNGE

• Reduce/Remove Loading
• Dumbbell Suitcase Lunge
• Sub Kettlebell
• Sub Barbell

DUMBBELL PUSH JERKS

• Reduce Reps/Loading
• Sub Kettlebells
• Push-Ups
• HSPU

1 Round:
10 AbMat Sit-ups
6/4 Calorie Bike
4 Dumbbell Goblet Reverse Lunges
2 Dumbbell Push Jerks (R)
2 Dumbbell Push Jerks (L)