🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: Today, we have three sets of 5-minute AMRAPs. While our rounds in the AMRAP increase with each AMRAP, the reps in the rounds decrease. The goal is to maintain sets in your pull-ups that allow you to move smoothly and quickly. Though the rounds and reps look different for each AMRAP, we should aim to get to the bike with roughly the same amount of time left for each AMRAP.

- Pull-ups: Should be completed in 3 sets - 2 sets - 1 set, or less.

- Double Dumbbell Front Squats: Should be completed in 3 sets - 2 sets - 1 set, or less.

- Echo Bike: You should have at least 2 minutes to accumulate calories during each AMRAP.

- Target Score: 72-180 Calories

- Stimulus: VO2 Max [RPE 7-8]

- Score: Total Bike Calories

- The first AMRAP starts with the biggest set of pull-ups. Plan breaks here so that as the reps decrease, you can maintain your target sets.

- Focus on driving the chest up out of the squats to ensure your low back does not overfatigue as you get further into the workout.

- Push the pace on the bike today. Following the bike, you get a 5:00 rest which should allow you to recover before the next round.

PULL-UPS

- Reduce Reps

- Banded

- Strict

- Ring Rows

- Alternating Dumbbell Plank Rows (Renegade Row)

DOUBLE DUMBBELL FRONT SQUATS

- Reduce Loading

- Sub Barbell, Kettlebells, or Medicine Ball

- Goblet Squats

- Single Dumbbell Front Squats

- 48-24-16 Air Squats

ECHO BIKE

- Bike Erg

- Row

- Ski

- Treadmill/Runner

3:00 Easy Echo Bike

0:20 Dead Hang from Pull-up Bar

0:20 Scap Pull-Ups

0:20 Kip Swings

3-5 Strict Pull-Ups

8 Pull-Ups (Or Workout Movement)

0:20 DB Deadlifts

0:20 DB Hang Power Cleans

0:20 Goblet Squats (Single DB)

8 DB Front Rack Squats

Practice Round:

2 Rounds:

4 Pull-Ups

4 Double Dumbbell Front Squats

5 Calorie Echo Bike