SATURDAY 23 JULY 2022
“Are We There Yet?” [SWEAT]
[TEAMS OF 3]
AMRAP 30:
Max Calorie Row
Switch After Next Partner Completes:
15 Box Jumps (24″/20)
15 Dumbbell Snatches (35/20)
* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch
Score = Total Calories on the Rower
[SWEAT] as written above
[COMPETE/TRAIN] Dumbbell Snatches (50/35)
[SOLO STYLE]
5 Rounds [35 Minute Cap]:
1,000/800 Meter Row
30 Box Jumps (24″/20″)
30 Dumbbell Snatches (50/35)
STRUCTURE: For 30:00 Teams of 3 will keep one partner on the rower and one partner working through 15 Box Jumps and 15 Dumbbell Snatches while the third partner rests. Partners will rotate stations when the partner working through Box Jumps and Snatches finishes their reps. Then that partner will move to the Rower to accumulate calories, the resting partner will begin their Box Jumps and the Rowing partner will rest.
STIMULUS: “Are We There Yet?” is a Sprint Threshold workout.
STRATEGY: 15 Box Jumps and 15 Dumbbell Snatches should be completed in 2:00 or less, meaning the Rowing partner and the resting partner will also spend less than 1:30 at their stations.
SCALING: Athletes should choose a height and number of reps for Box Jumps that they can complete in 1:00 or less. Athletes should choose a weight and number of reps for the Dumbbell Snatch that they can complete in 1 set and in under 0:30.
SCORING: Teams’ score will be their total amount of calories at the end of 30:00.
MODIFICATIONS
BOX JUMPS
-Reduce Box Height
-Reduce Reps
-Reverse Lunges
DUMBBELL SNATCHES
-Reduce Load
-Reduce Reps
-Kettlebell Swings
-Hang Dumbbell Snatches
ROW
-Any Calorie Machine
AFTER CLASS
3-4 Sets of 8-12 Reps:
- Single Dumbbell Bench Press
- Single Arm Farmers Carry (200′)
- Banded Triceps Pushdowns