“Life Alert” AMRAP 4: 27/21 Calorie Row 21 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 24/18 Calorie Row 18 Toes to Bar 12 Front Squats (135/95) rest 4 minutes AMRAP 4: 21/15 Calorie Row 15 Toes to Bar 9 Front Squats (155/105)
L2 Sub Hanging Knee Raise Sub 21-15-9 rep scheme L1 Sub sit ups Sub goblet squat
With two fairly simple movements surrounding it, the higher skill toes to bar will likely be the biggest limiter of intensity today. In many workouts, toes to bar would likely be broken up conservatively if they are a challenge for athletes. Today, no matter what rep scheme athletes choose, lets look to attack this movement and get through it as quickly as possible. This means choosing a break up strategy that allows for as minimal rest as possible between sets. Whether this is 2-3 larger sets or quick 3’s from the beginning, there is no wrong answer as long as there is a sense of urgency. There is little interference between toes to bar and the squats to follow, so pushing the limits here won’t greatly affect athletes in a negative way. Intensity and fitness are all about getting more work done in a certain amount of time. If going lighter or choosing movement variations on a consistent basis will allow athletes to move better and faster, they will be fitter because of it.