5
Skill
Max Kipping Pull-Up (AMRAP – Reps)
Metcon (3 Rounds for reps)
50’ Double Dumbbell Front Rack Walking Lunge
20 Double Dumbbell Deadlifts
30 Chest to Bar Rx+ (10 BMU)
20 Double Dumbbell Deadlifts
30 Chest to Bar Rx+ (10 BMU)
-Rest 2:00-
100’ Double Dumbbell Front Rack Walking Lunge
-into-
2 Rounds:
10 Double Dumbbell Deadlifts
15 Chest to bar Rx+ (5 BMU)
-Rest 2:00-
150’ Double Dumbbell Front Rack Walking Lunge (50s/35s)
-into-
5 Rounds:
4 Double Dumbbell Deadlifts
6 Chest to Bar Rx+ (2BMU)
Rx (40/25) Rx+(50s/35s)
TARGET SCORE
Target time each set: 4:00-5:00 minutes
Time cap each set: 7 minutes
STIMULUS and GOALS
Stimulus is moderate pacing and strategically adjusting intensity as lunge distance increases across rounds and reps decrease on coupled movements (even though total volume stays the same on both movements in each workout).
Target time each set: 4:00-5:00 minutes
Time cap each set: 7 minutes
STIMULUS and GOALS
Stimulus is moderate pacing and strategically adjusting intensity as lunge distance increases across rounds and reps decrease on coupled movements (even though total volume stays the same on both movements in each workout).
Make sure athletes don’t slam or drop the dumbbells on the ground.
Athletes that are not yet able to do a kipping pull up will work on a kip swing with the coach.