Find your fittest self
AMRAP in 20 minutes:
400m run
21 Toes-to-Bar
12 Front Rack Walking Lunge Steps
This is a long workout so set a goal to keep a steady pace for the whole 20 minutes. Keep your run times consistent.
The 21 toes-to-bar will get hard quickly so break them into small sets from the start. For the lunges focus on keeping your chest up and taking strong, controlled steps.
standard: 75/55 lb, Hanging Knee Raises
rx: 115/85 lb, Toes-to-Bar
sport: 135/95 lb, Toes-to-Bar
Front Squat
3-3-3-3-3
Work up in weight for a heavy triple for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.
5 rounds for time
21 kettlebell swings
200 m run
15 minute cap
Choose a kettlebell you are fairly comfortable with for today’s workout. You’ll be going back and forth between a big set of swings and a short run for five rounds. Try to get your swings done in 2-3 sets even once you are fatigued. Have fun and happy Friday!
standard: 20/16 kg.
rx: 28/20 kg.
sport: 32/24 kg.
EMOM for 8 minutes
5 strict press
OR
straight set of strict handstand push-ups
Choose between a set of 5 strict press or strict handstand push ups for today’s eight minute EMOM. Choose one weight for the strict press and work either from a rack or the floor. Feel free to partner up and share one barbell if you see someone planning for the same weight that you are. If you would rather get upside down today and are comfortable with strict handstand push-ups you can complete one unbroken set every minute. If you require more that one ab-mat for SHSPU’s you are probably better off choosing the strict press and working on strength there.
AMRAP in 15 minutes
100 double unders
15 power cleans
Today’s couplet features large sets of double unders and power cleans. Make smart choices for yourself here so that neither movement stops you in your tracks. The double unders should take 1-2 minutes and the power cleans can be done as quick singles or small sets. If you don’t have double unders yet do your best to sprinkle in some good attempts mixed in with single unders.
standard: 95/65 lb.
rx: 135/95 lb.
sport: 155/105 lb.