10/29/2020

AMRAP x 30 MINUTES

1200/1000m Row

25 Pull-Ups

50 Box Jumps (24/20)

25 Pull-Ups

ADJUSTING

*Reps, Loading, Volume*…

Row -- We are looking for our athletes to hold a steady pace on the row each round- this should be around a 75-80% effort every time they get on the rower, taking between 4 and 5 min max. We can provide a time cap on the row and allow athletes to see how far they can get in 4 minutes if the distance will not allow that.

Pull-Ups -- Everyone should get through each set of Pull-ups in 3-4 sets in the first round. This is a high volume for most athletes that are not proficient with Pull-ups, so we can adjust the reps to a lower number that will allow them to complete each set of Pull-ups in 2 sets, or sets of at least 5-8 reps consistently.

Box Jumps -- Moving smoothly through these reps is the name of the game today, they should take no more than 2 minutes to get through each round. We can cut back the reps slightly or lower the box height to allow athletes to move consistently through these reps.

*Movement Adjustments*...

Row -- Modify to 40/30 Cal Bike, or 1000/800m Run for the row if equipment is a constraint.

Pull-Ups -- Jumping Pull-ups, or a challenging Ring Row (at a slightly lower rep scheme) for any athletes that cannot hang today will be a great options. We can also encourage athletes to go with a half and half method of Pull-Ups and another gymnastics pulling option

Box Jumps -- Substitute to Box Step-ups, or Lunges for any athlete unable to Jump today.