10/22/2021
RX
On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00
From 6:00 - 10:00:
AMRAP 4:
Bar Muscle-ups
- Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees
INTERMEDIATE
On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00
From 6:00 - 10:00:
AMRAP 4: Pull-ups
- Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
30 Double Unders
6 Single-Arm DB Push Presses (Left) (50/35#)
6 Single-Arm DB Push Presses (Right)
6 Lateral DB Burpees
BEGINNER
On a 20:00 Clock:
From 0:00 - 4:00
1-Rep-Max Clean
- Rest 2:00
From 6:00 - 10:00:
AMRAP 4:
Ring Rows
- Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees
COOLDOWN
OPTIONAL STRETCHING
• Athletes can stretch on their own or simply clean up after the workout.
2 Sets:
:30 Doorway Pec Stretch / Side :30 Pigeon Stretch / Sid
MOVEMENT SCALING OPTIONS
Clean | If injured, have athletes perform a deadlift or a squat variation
Bar Muscle-ups | Pull-ups, Ring Rows
Double Unders | Reps, Single Unders
Single-Arm DB Push Press | Reps, Load Lateral DB Burpees | Reps, Burpees