2024-05-09

• Overview: We've got a fast and very lung heavy chipper today! While the movements listed don't seem super intense on their own, throwing double unders in the middle of every working set changes the stimulus of this piece entirely. Breathing conciously through our work is the name of the game today.
• Calorie Bike: About 3:00 or less of work.
• Dumbbell Hang Snatches: 1-2 sets.
• AbMat Sit-ups: 1:30 of work or less.
• Dumbbell Step Back Lunges: 1-2 sets.
• Double Unders: :45 or less of work each set in 1-2 sets.
• Score: Time to complete work.

• Athletes should approach their double unders with the goal of staying smooth and unbroken, these don't need to be a sprint today because of all of the other work between sets, we want to find a working pace that doesn't blow us up too early.
• Pay attention to your breathing throughout your work today, focus on where you're breathing and how fast your breath rate is, the more aware you are of your breathing the better you can keep it from getting out of control.

40/32 CALORIE BIKE

• Reduce Reps
• 3:00 Time Cap
• 40/32 Calorie Row
• 35/28 Calorie Ski
• 500m Run
• 400m Air Run

HANG DUMBBELL SNATCH

• Reduce Loading
• Reduce Reps
• 30 Dumbbell Power Snatches
• 30 Kettlebell Swings
• Empty Barbell Hang Power Snatches

SIT-UPS

• Reduce Reps
• Hollow Rocks

DUMBBELL REVERSE LUNGES

• Reduce Reps
• Reduce/Remove Load
• Forward Lunges
• Sub Empty Barbell

DOUBLE UNDERS

• Reduce Reps
• 60 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• :25 On Any Machine

1 Round:
6/4 Calorie Bike Erg
5 Double Unders
4 Dumbbell Hang Snatches [2 Each Side, Not Alternating]
5 Double Unders
4 AbMat Sit-ups
5 Double Unders
4 Dumbbell Reverse Lunges