Rounds 1, 3, 5=2 Min AMRAP w/ (50s/35s)25ft Dumbbell Front Rack Walking Lunges5 Devil Press50ft Dumbbell Suitcase Walking LungesMax Effort Dumbbell Facing Burpees
Rounds 2,4=2:00 AMRAP400/350m Row +Max Effort Burpees Over Rower
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): There’s a mix of lunges, squats, and rowing today. So it will be important to warm up those glutes and hamstrings. Warm up with an easy row, followed by some banded good mornings, bodyweight lunges, and air squats. Throwing in some plank holds will also help prep the body.
Stimulus: Posterior Chain In Lunge Fatigue and battery to perform max rep styles under fatigue.
Strategy: With the Open around the corner, our workouts are going to be getting shorter and more intense. 5 rounds of this is a long time. So keep the effort high but repeatable.. we want a similar number of burpees in Min 1/3/5 as well as in 2/4. The score is total burpees. but we want round 5 to be similar to round 1 as far as bar-facing burpees
- Dumbbell Front Rack Walking Lunges- Setting up in a good front rack is important. It is recommended you keep them on your shoulders, but can also move them to the backside of your shoulders and stand the dumbbells vertically, just make sure the heads of the dumbbells are not touching each other. Make sure to open your hip up in between each leg as you drive out of the lunge.
- Devil’s Press- This is a long movement, so ensure your movement quality is high. When driving the dumbbells up, don’t let them get away from you. Keep the dumbbells close to your body, and after locking out, keep them tight to your body as you guide them back to your hips and the floor for your next rep.
- Burpees over Rower- Stay low to the ground. A jump back and step up should be the most efficient.
- Row Calories- Long pulls with an upright torso. Getting started will be important here. Start with a full pull, followed by a half pull, a 3⁄4 pull, and then work into your rhythm.
Want to get your best Open score yet? Check out the video below:
If you want to read the full series, click the links below! Enjoy!
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