Wed, 10/17/2018

October 16, 2018

 

 

 

"Take Five - Part 1"

AMRAP 5:
Buy-In: 35/25 Cal Row
Directly Into…
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

 

"Take Five - Part 2"

AMRAP 5:
Buy-In: 25/20 Cal Row
Directly Into…
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

 

"Take Five - Part 3"

AMRAP 5:
Buy-In: 15/10 Cal Row
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

 

 

Notes:

Each of these three fast AMRAP workouts begin with a buy-in on the bike, which only happens once. Following the buy-in, athletes will roll through as many rounds and reps as possible of deadlifts and lateral barbell burpees, which is the scored portion of each segment. Looking for the buy-in of these pieces to take somewhere around 3 minutes, 2 minutes, and 1 minute respectively. The weight on each piece should be something that athletes are capable of completing at least 27, 21, and 15 repetitions unbroken respectively when fresh. If short on rowers, alternate heats on opposite 5 minute windows.

 

 

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