Saturday 15 Oct. 2022
“Hard Knock Life” [ALL TRACKS]
[Teams of 3]
AMRAP 25:
3 Rounds:
50 Synchro AbMat Sit-ups
600 Meter Run (Together)
Directly Into…
Max Rope Climbs
[Every Switch]:
30 Double Unders
Score = Total Rope Climbs
STIMULUS: “Hard Knock Life” is a Pacer workout.
STRATEGY: Teams should complete 50 sit-ups in 2:30 or less, Teams should run 600m in 3:00 or less. This mat leave them with 7:00 of rope climbs.
SCALING: Athletes should choose run and sit-up variations they can finish in the given time and a variation of rope climbs and double unders that they can complete confidently even when tired.
SCORING: Teams scores today will be their total Rope Climbs.
MODIFICATIONS
600m RUN
-Reduce Distance
-750/600m Row
-1500/1200m Bike
-45/36 Cal Fan Bike
ROPE CLIMBS
-½ height rope climb
-3-5 strict pull-ups
-seated rope pulls
-2 Pull-Ups + 2 TTB
SIT-UPS
-Reduce Reps
-Hollow Rocks/V-Ups
-GHD sit-ups
DOUBLE UNDERS
-Reduce Reps
-Plate/Line Hops
-0:20 Ski Erg
-20 Plank Shoulder Taps
AFTER CLASS
3 Sets:
5 Snatch Push Press
1 Overhead Squat
INDY VERSION:
For Time:
50-40-30-20-10:
Double Unders
GHD Sit-ups
Into…
1 Mile Run
Into…
50 Double Unders
5 Rope Climbs
40 Double Unders
4 Rope Climbs
30 Double Unders
3 Rope Climbs
20 Double Unders
2 Rope Climbs
10 Double Unders
1 Rope Climb
AT HOME:
For Time:
50-40-30-20-10:
Double Unders
Sit-ups
Into…
1 Mile Run
Into…
50 Double Unders
5 Renegade Rows
40 Double Unders
4 Renegade Rows
30 Double Unders
3 Renegade Rows
20 Double Unders
2 Renegade Rows
10 Double Unders
1 Renegade Rows