Wednesday, 27 May 2020

"Five Below"

AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 12 Dumbbell Front Squats (50's/35's)

Rest 5 Minutes

AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 9 Dumbbell Thrusters (50's/35's)

Rest 5 Minutes

AMRAP 5: Buy-In: 100 Double Unders Into Max Rounds: 6 Lateral Dumbbell Burpees 6 Dumbbell Clusters (50's/35's)

22.5's/15's

5 Minutes on and 5 minutes off in today's fast paced intervals
With rest built in, we're looking to bring the effort with each round
After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral dumbbell burpees and a dumbbell movement
Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

You won't return to the double unders after completing the listed work in each AMRAP
To make sure we have enough time for the scored portion of the workout, let's cap this station at 2 minutes
Choose a rep number or variation from "subs" that will allow you to accomplish this

Each dumbbell movement involves a squatting pattern
As the reps decrease, the complexity of the movement will increase
We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
This should be a load that allows you to complete at least 9 clusters unbroken when fresh
Within the workout, we're looking to complete each movement with 1 break max
Click Here to see a demo of the dumbbell cluster

30 Seconds Single Unders 30 Seconds Lateral Squats 30 Seconds Active Spidermans

30 Seconds Single Unders 30 Seconds Slow Air Squats 30 Seconds Mountain Climbers

30 Seconds Single Unders 30 Seconds Air Squats 30 Seconds Frog Hops

30 Seconds Single Unders 30 Seconds Goblet Squats 30 Seconds Slow Burpees