"Push To Start"
Duration: 12:00
AMRAP 12:
9 Push Press, 95 / 65 lb
6 Burpees
30 Double Unders
Score: Rounds + Reps
AEROBIC POWER [VO2 MAX]
STIMULUS
- Overview: This is a lightly loaded workout where we'll be accumulating many rounds. Keep your transitions quick, as there will be a lot of them in this workout!
- Push Press: Choose a barbell weight that you can complete unbroken in about 30 seconds.
- Double Unders: Should be completed in less than 30 seconds.
- Intended Intensity: RPE 7-8
- Target Loading: Light (35-45% of 1RM Push Press)
- Fitness Attribute Improved: Aerobic Power [VO2 Max]
- Target Score: 7-10 Rounds
STRATEGY
- Practice starting and stopping your double unders to ensure the transition is clean and quick. We want to step into our rope, pick it up quickly, start our reps quickly, and end by catching the rope under our toes after the last rep. Then set your rope down with the handles in the same place you picked them up from.
- This workout does not have any one movement that will slow you down the most, but the burpees are the easiest to waste time on. Be diligent about your pace on the burpees, and try not to waste time with unnecessary movement. If you are struggling to keep moving, take an extra breath at the top of each burpee rep.
SUBSTITUTIONS
PUSH PRESS
- Reduce Loading/Reps
- Sub Dumbbells, @dumbbell(35/25)s
- Strict Press
- Push Jerk
- Kipping Handstand Push-ups
BURPEES
- Same Calorie Row, Ski, or Bike Erg
- Push-Ups
- No Push-Up Burpee
- 12 Mountain Climbers
- 12 Air Squats
- Box Jumps
- Shuttle Runs (1 rep = 10m)
DOUBLE UNDERS
- Reduce Reps
- 45 Single Unders
- Plate Hops
- 0:30 Effort On Any Machine
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]
15 Single Unders
15 Double Unders
2 Rounds:
3 Push Press
3 Burpees
10 Double Unders