Tues, 01/09/2018

January 9, 2018



Heavy Set of 3

“Smooth Criminal”
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)


Sub 120 singles or 1 min DU attempts

60 Singles
20 Wall Balls
10 Deadlifts



Having a plan on this workout is key to getting the most out of the 15 minutes. The plan should be to break because athletes want to to, not because they have to. Approaching the beginning rounds like athletes are already 10 minutes into the workout will help them find the appropriate breakup strategy. If they envision themselves breaking each movement into 3 sets at this point in the workout, doing so from round one will lead to consistency across the board. On all these middle range AMRAPs, it is less about speed at the beginning and more about consistency throughout.

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