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22 May 2020

”Cinnamon Swirl"

AMRAP 20: 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65)



  • Today's workout is longer, light, and balanced

  • Over the 20 minutes we'll work through some cardio, strict gymnastics, and, light weightlifting

  • We can expect to complete around 7-10 rounds when all is said and done


  • Choose a rep number or variation that allows you to complete this station in 1-2 sets each round


  • The barbell is intended to be light for the push presses and very light for the deadlifts

  • We'll choose our weight based off the more challenging movement - the push press

  • This should be a weight that you can complete the 10 reps unbroken in every round today

  • Remember that there is no re-bend of the knees in the push press after driving the weight off the shoulders



  • This workout is similar to Wednesday's ("CEO") in the sense that the movement patterns do not really interfere with each other

  • Inside the gym, we rotate between:

  • Strict Pull-ups: Upper Body Pull

  • Push Presses: Upper Body Push

  • Deadlifts: Lower Body Pull

  • The only interference between muscle groups happens with the deadlifts into the 200 meter runs, as both are lower body pulling movements

  • Because of this structure, we encourage you to push through large and possibly unbroken sets at each movement

  • The big thing to consider in this longer workout is what pace is sustainable

  • It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes

  • It's not too fast or slow - ideally somewhere right in the middle

  • After finishing the deadlifts, take a look at the clock and note the time

  • If you finish in 2:00, that can be your goal round time moving forward for the rest of the workout

  • In this example, you would try to finish your next rounds by the 4:00, 6:00, 8:00, and so on…

  • Maintaining this pace means you would finish with 10 rounds at the end of 20 minutes

  • Use whatever your opening round split is as your guide for the rest of the workout


7 Minutes For Quality

Performed with Empty Barbell 100 Meter Run 10 Barbell Bent Over Rows 10 Barbell Strict Press 10 Barbell Romanian Deadlifts

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