Daily training
2024-04-20
"Together Apart"30 min
AMRAP 30 [Teams of 3]:
12/9 Calorie Bike Erg
9 Deadlifts 185 / 125 lb
1 Rope Climbs (15')
* Relay Style
Stimulus
- Overview: Hard efforts sprints on the menu today with a couple of your fit friends or solo. With rest coming after each working interval we are aiming to hold sprint paces on each of our working rounds, while trying to recover as much as possible in between.
- Calorie Bike Erg: :45 or less.
- Deadlifts: Unbroken sets.
- Rope Climb: :30 or less.
Strategy
- Since this is completed Relay Style and therefore includes built in rest, we should aim to maintain a hard sprint pace for each of our working rounds.
- We should be able to transition quickly from one movement to the next with very little to no rest and maintain this throughout the working clock.
Substitutions
INDY VERSION:
10 Rounds For Time:
12/9 Calorie Bike Erg
9 Deadlifts (185/125)
1 Rope Climb (15')
* Rest 1 Minute Between Rounds
* Score Slowest Round
12/9 CALORIE BIKE
- Reduce Reps
- :45 Time Cap
- 12/9 Calorie Row
- 10/7 Calorie Ski Ski
- 100m Run/Air Run
DEADLIFT
- Reduce Loading
- Reduce Reps
- Sub Dumbbells or Kettlebells
- Good Mornings
- Kettlebell Sumo Deadlift
ROPE CLIMBS
- Reduce Height
- Reduce Reps
- 2 Lay to Stand Climb
- 3 Strict Pull-Ups = 1 Rope
- 4 Alternating Dumbbell Plank Rows = 1 Rope
- 5 Ring Rows = 1 Rope
- 5 Toes To Bar = 1 Rope
Movement prep
1 Round [Each Person, Relay Style]:
3 Calorie Bike Erg
3 Deadlifts
1 Rope Climb