Sat, 01/05/2019

January 4, 2019

 

 

"Low Five"
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees

Rest 5 Minutes 

 

AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
Max Lateral Barbell Burpees

Rest 5 Minutes 

 

AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees"            
            

      
            
Notes:            
"In these short 5 minute windows, the reps go down as weight goes up on the barbell. Looking for athletes to choose weights that they could complete 21, 15, and 9 reps unbroken respectively when fresh. The row to open things up should ideally take somewhere around or under 2 minutes, leaving 3 minutes for the other two stations. The goal is to move quickly during these short windows. Choose weights and rep numbers that allow that to happen is important. Everyone should get to the burpees. If athletes aren’t quite there with 45 seconds left in the round, we can head to the burpees anyway and adjust as needed for the next round. Score is total reps on each interval. If short on machines, stagger on opposite 5 minute windows. 

## THE WHY 
Understanding that many gyms may not have as many rowers as they do people in class, the equal work rest on workouts like this allows athletes to partner up and stagger on opposite 5 minute intervals. For the partners sharing barbells, one will have to change out weights during their rest period for the other. The five minutes rest between also enables athletes to keep the intensity high during their work periods. "    

 

        
            
 

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