"Quadruplet"
Duration: 28:00
4 Rounds x AMRAP 4:
27/21 Calorie Row
15 Box Jump Overs (24"/20")
12 Alternating Dumbbell Hang Squat Cleans
Dumbbell: 70 / 50 lb
• Rest 4 Minutes Between Rounds
• Pick Up Where You Left Off
STIMULUS
- Overview: In this total body VO2 max workout, aim to complete roughly a full round (or more) in each AMRAP. Pick up where you left off following the 4:00 rest.
- Box Jump Overs: You do not need to reach full extension of the hips/knees at the top of the box. Step down from the top of the box. No rebounding.
- DB Hang Squat Cleans: Use a single dumbbell. Swing the dumbbell between your legs. Alternate arms every rep for 6 reps on each side. Choose a weight you can complete in 1-2 sets each round.
- Target Score: 4-6 Rounds
- Stimulus: Aerobic Power [RPE 7-8]
- Score: Rounds + Reps
STRATEGY
- If this is a heavy dumbbell for you, start your row at a hard pace, but settle your pace a little on the back half of the row. This will allow you to have fresh legs through the box jump overs and into the dumbbell hang squat cleans.
- We have big rest periods between AMRAPs where we can get a full recovery, so the intent is to push the pace throughout the work periods. Aim for a rate of perceived exertion (RPE) of 7-8.
SUBSTITUTIONS
27/21 CALORIE ROW
- 2:00 Time Cap
- 22/17 Calorie Ski
- 22/17 Calorie Echo Bike
- 27/21 Calorie Bike Erg
- 300m Run
- 1:45 Moderate Effort on Treadmill/Runner
- 24 Shuttle Runs (1 rep = 10m)
BOX JUMP OVERS
- Reduce Box Height
- Box Jumps
- Box Step Overs
- Box Step-Ups
- 23 Squat Jumps
- Alternating Single-leg Squats (Pistols)
DB HANG SQUAT CLEAN
- Reduce Reps/Loading
- Hang Power Cleans
- Power Cleans
- Front Squats
- Barbell Hang Squat Cleans, @weight(75/55)
MOVEMENT PREP
On The Minute x 4:
5/4 Calorie Row
3 Box Jump Overs
2 DB Hang Squat Cleans