Sundae

20-Minute EMOM:

Min 1- 12 Dual Dumbbell Hang Power Cleans
Min 2- 15 Box Jump Overs (24/20 in)
Min 3- 15/12 Cal Bike
Min 4- Rest

WODprep Strategy Top Tips:

Warm-up (5-7  minutes): Start with the bike to get the blood flowing, from there hit some box step overs, some forearm circles, and good mornings for the dual dumbbell hang power cleans

Stimulus: Volume accumulation and bike intensity 

Strategy: Cleans and box jumps should focus on quick, clean reps, but it shouldn’t be a hard effort. Aim to finish each station with a few seconds left to reset for the next. Push hard during the bike to get done with the rest minute following.

• Calorie Bike- This will most likely be the crux of the intensity today. With a rest coming, push hard to get the upper bounds of those calories.
  
  
• Box jumpovers- Use a bound that will allow you to be smooth for all the reps, and jump into a squat pattern, with one leg trailing off the box. 
  
  
• Dual Dumbbell Hang Power Clean- you can be in a wide or narrow stance here. Just make sure you are keeping our arms long to prevent your arms from blowing up. 

Box Jumps can be intimidating! We break it down for you to build confidence and get you hopping over in no time!

Want more workouts like this?

Check out our Online Programming for Competitive Athletes.
WODprep Competitor Track.

If you are looking to get your own tailored individual programming to help better achieve  your goals, schedule your free 1:1 call with Dr. CJ, but hurry, spots are limited!!
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