08/18/2021

AMRAP x 20 MINUTES

5 Box Jumps (30/24)|(24/20)

10 Hand Release Push-Ups

15 Sit-Ups*

*GHD Optional

FINISHER

FOR TIME

100 DB Heel Taps

(Score is Time)

ADJUSTING

*Reps, Loading, Volume*…

Workout -- Fair amount of volume to be had today. We want to make sure new and deconditioned are mindful of the Hand

Release Push-Ups and Sit-Ups. Look to drop the Hand Release Push-Ups to 5-7 depending on the level of athlete. Can also

look to drop the Sit-Ups down to 8-12 depending on the level as well. 20:00 minutes is a long time. Can also have them

perform one round every 2:00 minutes.

Finisher -- 100 DB Heel Taps may be too much for new and deconditioned. Especially post Workout. Look to drop that

number down to 50-75 depending on their capacity.

*Movement Adjustments*...

Box Jumps -- Step-Ups, Squat Jumps can work for those unable to Jump onto a taller Box. If unable to Jump can look to

do KB Swings or Slam Balls.

Hand Release Push-Ups -- Adjust to Knees first. If unable to perform Push-Up, can look to do DB Floor Press. If Unable to

lay in any capacity can look to perform a Seated Strict or Arnold Press.

Sit-Ups -- Athletes unable to lay on the ground can look to perform DB Pull Throughs, Alternating Shoulder Taps or Mountain Climbers. Can also look to do Knee Tucks on a Pull-Up bar for those unable to perform movement on the ground.

DB Heel Taps -- Slow Bicycle Kicks are a good sub for those unable to lift their Feet over a DB. Alternating Hanging Knee

Raises can work for those unable to lay on the ground.