2024-07-20

• Overview: We've got some repeat intervals with the goal being to get to the bike and accumulate some calories today. While the barbell may be on the heavier side today, we should still be looking at it as it should be done with intention and unbroken. How well can you cycle a barbell overhead while already breathing heavy?
• Double Unders: :40 or less of work, 1-2 sets or give yourself a cap here.
• Run: 1:00 or less of work, relax your arms to give them a quick break.
• Push Jerks: :30 or less of work. Aim for a challenging weight that can be completed in 1 set. No more than 65% of our 1RM.
• Bike Erg: About 1:00 of time each AMRAP.
• Score: Calories accumulated each round.

• Athletes should be looking at this as a challenging but hard effort each AMRAP. We have rest between our efforts (even if it's brief) so we are aiming for consistency when we get to the bike each round.
• Those confident in their ability to cycle this weight under fatigue will most likely be pushing their pace on the dubs and run to earn themselves more time on the bike.
• If we are less confident on the barbell, we may consider finding a consistent pace lower than 90% effort in order to let us pick up the barbell a bit quicker and easier.

DOUBLE UNDERS

• Reduce Reps
• :30 Time Cap
• 75 Single Unders
• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• 150m on Ski Erg
• :30 On Any Machine

200M RUN

• Reduce Distance
• 1:00 Time Cap
• 250/225m Row
• 225/200m Ski
• 500/450m Bike
• 150m Air Run
• 15/12 Calorie Echo/Assault

PUSH JERKS

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

CALORIE BIKE ERG

• Sub Row/Ski/Air Run/Echo/Assault

"Clown Around"
[TEAMS OF 3]
AMRAP 30:
50 Double Unders
200 Meter Run
10 Push Jerks (155/105)
Max Calorie Bike Erg

* Score: Total Rounds & Reps of Inside Work
* Next Partner Begins When Partner In Front Moves To Bike

1 Round:
10 Double Unders
100m Run
3 Push Jerks
7/5 Calorie Bike Erg