3 Total Sets:
1 Min AMRAP:1 Rope Climb + AMRAP Echo Bike Cals
Rest 1 Min
1 Min AMRAP:25ft HS Walk + AMRAP Shuttle Run Lengths 25ft
Rest 1 Min
1 Min AMRAP:3 Ring Muscle Ups + AMRAP BBJO 24/20″
Rest 1 Min
WODprep Strategy Top Tips
Warm-up (5-7 minutes): The structure of our workout today means that each piece we have to be pushing on, so we want our heart rate to respond accordingly. A general warmup using handstand holds, dip holds, and hangs on the ba will get us ready for the movements, and then using a bike and a kettlebell will help us spike our heart rate so our body is ready to repeat high efforts for longer periods.
Stimulus: Repeating high efforts of work with smaller periods of rest
Strategy: Today’s piece should be focused on working at a 90-ish percent effort on all of the 1 min AMRAPs. That means a pace that is pushing toward redlining, but the minute of rest will be enough to allow us to sustain that effort for 3 total sets of work that we have. The “buy in” movements should all be very doable and completed quickly, so scale those accordingly to allow for bigger chunks on the secondary movement that is for max reps.
- Rope Climb- If comfortable, a jumping start will be the best bang for your buck. Jump up with long arms, and get a good bite on the rope.Think of your body like a spring, making yourself as long as possible when reaching and small as possible, when you’re wrapping. Make sure you pick a safe rope climb height and rep scheme if you are still working on them.
- Echo Bike- Getting the Echo bike started quickly will be your best bet. Once you settle into your pace, utilize the driving of your legs, until they get tired, and then also make sure to utilize the pushing of your arms to take some of the work off of your legs.
- Muscle-ups- We have Ring Muscle-ups today, so the focus here should be completing your reps with very good form, and not too much effort.Stay tight and patient in your kip as you rise out of your hollow, and a quick but powerful snap of the hips should be utilized to turnover on the rings. Keep your arms in tight as you drive your legs down to catch and drive out of the dip to lockout.
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