08/25/2021

2 SETS

AMRAP x 10 MINUTES

40 Double Unders

20 Sit-Ups

10 Alt. Back Rack Lunge (135/95)|(95/65)

-Rest 2:00 b/t Sets-

*Pick up where you left off.

FINISHER

"TABATA"

8 SETS (:20 on/:10 off)*

MOVT 1 - Weighted Deadbugs**

MOVT 2 - Superman Hold

*Alternating movements

**Hold DB at extension over chest and alternate legs back and forth.

(No Measure)

ADJUSTING

*Reps, Loading, Volume*…

Workout -- Newer and deconditioned athletes should look to lower the Double Unders to equal number of Single Unders or

movement adjustment below. Along with that, let's keep an eye on the Sit-Ups. Depending on their capacity we can lower

that number to 12-15. 20 may not seem like a lot in one go, but we want to think about the number of rounds we would like

to get semi close to completing. The Alternating Back Rack Lunges should be ok for all, however, if we have a very new

athlete, then 6-8 Reps would be great.

Finisher -- Control athletes efforts through the Tabata. Look to remove the weight for the Weighted Deadbugs to make

sure athletes are able to move perfectly through the :20 seconds.

*Movement Adjustments*...

Double Unders -- Double for Single Unders. Penguin Taps and Plate Hops will also work. Look to do about :20 Seconds on

the Bike for those unable to Jump.

Sit-Ups -- Slow Alternating Shoulder Taps work for those unable to lay on the ground. If unable to be dynamic we can hold

a Static position like a Hollow or Plank for roughly 1:00 minute.

Alt. Back Rack Lunges -- For those who are unable to take the Barbell from the floor can take it from the Rig. For those

who are unable to be dynamic can do Split Squats. Back Squats can also work for today.