Rainbow Road

23 Min AMRAP:

100 Double Unders
40 Empty Bar Push Presses
20 Box Jumps Step Downs.
20 Chest to Bar Pull ups
75-meter Farmer’s Carry
800-meter Run

WODprep Strategy Top Tips:

Warm-up (10 minutes): We have a lot of movements today. Start with some jump rope practice and then warm up pulling and pushing with some overhead carries, and some bar hangs. Then move to a short distance jog to prime for the long 800. 

Stimulus: Density and mixed aerobic capacity work.

Strategy:  Aim for big sets, but that are repeatable. If feeling good, you can range the farmer’s carry between 75 and 100 meters. With it being an empty bar today, you could push for close to unbroken on the push press. With the chest to bar, make sure you can stay moving, we don’t want to go too hard, because we want to save something for the 800m run. 

• Push Press- We have an empty bar push press, so don’t be afraid to hold on for something a little longer than you may usually be comfortable with. Just make sure you extend your knees without a redip. 

• Chest to Bar Pull ups- Whether doing a C-Kip or butterfly, make sure you have a good grip on the bar. Aim to wrap your thumb around. Sets should be larger and shouldn’t take a ton of time in a piece like this, so scale volume accordingly.
  
  
• Farmer’s Carry- Plan on holding onto these, but if you want to take a break, quick 25 foot breaks can be doable.
  

Are you getting stuck from getting your chest to the bar? We’ll give you some solid tips to use in your training and your workouts. 

Want to go to the next level and be the best in the gym? Check out our awesome resources:

FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY)
WODPREP ACADEMY (Join to access every WODprep course in existence!)

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