"Toss Up"
Duration: 28:00
4 Rounds x AMRAP 4:
Buy-In: 400 Meter Run
Max Rounds:
12 Push Press, 135 / 95 lb
21 Box Jumps (24"/20")
• Rest 4 Minutes Between Rounds
• Pick Up Where You Left Off
STIMULUS
- Overview: After an initial buy-in run, complete max rounds of push press + box jumps. Each AMRAP starts with the buy-in run, but you'll pick up where you left off on the push press + box jump couplet. So if you completed 2 rounds + 3 push press in the first AMRAP, begin your next AMRAP with the 400m run buy-in, then complete your 4th push press and so on.
- Run: Should be completed in 2:15 or less.
- Push Press: Choose a barbell weight you can complete within 2 sets.
- Box Jumps: Must reach full lockout/extension of the hips/knees at the top of the box. Step down off the top of the box - no rebounding.
- Target Score: 4-7 Rounds
- Stimulus: Moderate Weight
- Score: Total Rounds + Reps
STRATEGY
- Because we're starting the runs fresh each round after 4 minutes of rest, look to push the pace at the beginning of your run before settling. You still want to be able to immediately pick up the barbell at the conclusion of your run.
- Be sure to use the rest periods between AMRAPs to record how many rounds and reps you have accumulated so you know where to pick up.
SUBSTITUTIONS
400M RUN
- 2:30 Time Cap
- 500/450m Row
- 400/360m Ski
- 25/20 Calorie Echo Bike
- 1,000/900m Bike Erg
- 2:00 Moderate Effort on Treadmill/Runner
- 32 Shuttle Runs (1 rep = 10m)
PUSH PRESS
- Reduce Loading/Reps
- Sub Kettlebells or Dumbbells, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
BOX JUMPS
- Reduce Box Height
- Box Step-Ups
- 42 Squat Jumps
- 42 Jumping Lunges
- Alternating Single-leg Squats (Pistols)
- Reverse Lunges
- Broad Jumps
MOVEMENT PREP
0:30 Roll Out Feet With Lacrosse Ball
0:30 Roll Out Calves With Foam Roller
0:15 Bent Knee Calf Stretch [Each Leg]
15 Calf Raises [Each Leg]
15 Pogo Hops [Each Leg]
10 Box Step-ups
10 Jumps to Short Box & Step Down
4 Jumps to Workout Height & Step Down
Build to Opening Push Press Weight
100m Run
3 Push Press
3 Box Jumps
3 Push Press
3 Box Jumps