2024-10-07

• Today we're building to a heavy set of 1 rep as long as we can maintain sound technique and form.
• Climb in weight across all 5 sets. A good starting percentage is 75% and climb by 3-5% each set.
• If your form is breaking down do not continue to build in weight and finish out your sets at the last weight you could maintain good form with.
• Barbell must reach full lockout and touch the chest at the bottom of our reps. Ensure you make it to full lockout on your final rep before re-racking.
• If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.
• Score: Heaviest set for load

PAUSE BENCH PRESS

• Remove Pause
• Sub Dumbbells
• Floor Press
• Weighted Deficit Push-Ups
• Strict Press

5 Inchworm to Push-Up
10 Glute Bridges with Pause at Top
10 Push-Ups
10 Empty Barbell Bench Press

3 Bench Press @ A Light Weight
3 Bench Press @ A Moderate Weight

Build to Heavy Set of 1

• Overview: When we are completing a 15 minute AMRAP we need to be quick to find a pace we can sustain for the full duration and even be able to pick our pace up a little at the end. This is an effort similar to what running a hard 2 mile run would feel like.
• The kettlebell swings will likely be the biggest challenge throughout this workout. Set-up each round to perform well on those.
• If paced well you will likely complete a total of 4-6 rounds.
• Bike erg should be complete between 0:45-1:00.
• Kettlebell swings should be completed in 1:00-1:30 and in 1-3 sets.
• Double unders should be complete in 0:40-1:00 and in 1-2 sets.

Score: Total Reps Completed

• Regardless of fitness level, you will want to aim for even rounds throughout today's workout with only your effort required to maintain your chosen pace increasing.
• If you are struggling on the kettlbell plan to take a break part way through each set. Be smooth and controlled through your double-unders and then use the bike to moderate your effort and keep your heart rate from climbing futher.
• If you are very aerobically fit, try to push the bike and use transitions to sneak in a deep breath and keep your heart rate in check.

BIKE

• 1:15 Time Cap
• 15/12 Calorie Row
• 12/10 Calorie Ski
• 12/10 Calorie Echo Bike
• 200m Run
• 1:00 Moderate Effort on Treadmill/Runner*
• 8 Shuttle Runs (1 rep = 25ft down & back)
• 15 Burpees

KB SWING

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

DOUBLE UNDER

• Reduce Reps

-1.5x Single Unders

• Plate Hops
• Reps of Singles & Doubles (Mix of Both)
• Time On Any Machine

3 Rounds:
5 Calorie Bike Erg
5 Russian Kettlebell Swings (arms reach to parallel with the ground)
10 Double-unders
10 Full Kettlebell Swings (arms reach above the head)