"Push It Real Good" [30-MIN]
Duration: 30:00
14:00 AMRAP:
8 Toes To Bar
16 Double Dumbbell Hang Power Snatches
20/16 Calorie Echo Bike
- Rest 2:00 -
14:00 AMRAP:
4 Toes To Bar
8 Double Dumbbell Hang Power Snatches
10/8 Calorie Echo Bike
Dumbbells: 35 / 25 lbs
Score: Sum Total of Rounds + Reps
AEROBIC POWER [LACTATE THRESHOLD]
STIMULUS
- Overview: We have two AMRAPs featuring the same movements, but different reps. Expect a steady grind in the first AMRAP, followed by a faster, more cyclical rate push in the second.
- During the first AMRAP, each round should take less than 4 minutes, and during the second AMRAP, each round should take less than 2 minutes. Choose weights/reps/variations that can be completed in 2 sets or less for the first AMRAP and unbroken for the second AMRAP.
- Intended Intensity: RPE 7-8
- Target Loading: Light
- Fitness Attribute Improved: Aerobic Power [Lactate Threshold]
- Target Score: 10-17 Rounds (3-6 Rounds & 7-11 Rounds)
STRATEGY
- First AMRAP: Settle into a sustainable pace from the start, taking breaks as needed to keep your rep cycle high. Breaking the toes to bar early to protect your grip will be wise. Use your hips on the dumbbell snatches for momentum to lower the demand on your grip and upper body.
- Rest Period: Focus on breathing and shaking out your grip and shoulders. You should feel recovered enough to push again, not wiped.
- Second AMRAP: This is a chance to be slightly more aggressive. Aim to move quickly through the toes to bar and snatches, then push the bike harder. With fewer reps per round, if you need to settle your breath, do it before each set of toes to bar, as if resetting before each round.
- Prioritize consistent cycle times over going too fast early on. If grip becomes a limiter, shorten your toes to bar sets and keep the dumbbells close to the body to stay as efficient as possible.
SUBSTITUTIONS
TOES TO BAR
- Reduce Reps
- V-ups
- Toes To As High As Possible
- Knees To Chest
- Hanging Knee Raises
- GHD Sit-ups
- Sit-ups
DOUBLE DUMBBELL HANG POWER SNATCH
- Reduce Loading/Reps
- Barbell Hang Power Snatches, @weight(65/45)
- Double Dumbbell Hang Clean & Jerks
- Single Dumbbell
- Plate Hang to Overhead
- Kettlebell Swings, @kettlebell(53/35)
20/16 CALORIE ECHO BIKE
- 24/20 Calorie Bike Erg
- 24/20 Calorie Row
- 20/16 Calorie Ski
- 400m Run
- 1:45 Effort on Treadmill/Runner
- 24 Shuttle Runs (1 rep = 10m)
- 24 Burpees
10/8 CALORIE ECHO BIKE
- 12/10 Calorie Bike Erg
- 12/10 Calorie Row
- 10/8 Calorie Ski
- 200m Run
- 0:50 Effort on Treadmill/Runner
- 12 Shuttle Runs (1 rep = 10m)
- 12 Burpees
MOVEMENT PREP
2:00 Easy Bike
10 Dumbbell Deadlifts
5 Dumbbell Push Press
5 Toes to Bar
2 Rounds:
5 Toes to Bar
5 Dumbbell Hang Power Snatches
5 Calorie Bike