10/14/2020

AMRAP x 12 MINUTES

60 Double Unders

20 Russian KB Swing RX (70/53) CFC1 (53/35)

5 Strict Chin-Ups

POST-WORKOUT STRENGTH

3 SETS FOR QUALITY

12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*

200m Single Arm KB Farmer Carry**

*KB held on same side as "back" leg

**Switch arms as needed

SCALING *Reps, Loading, Volume*… Double Unders -- DU should take no more than 1:00- ideally around :30-:45. We can either scale the volume for any athletes that are not yet proficient to count attempts as well as makes, or we can assign a time domain to work for (:30 and move on, or a little more if needed). We can also scale to Single Unders and use the same rules! Russian KBS -- We are looking for these to be done unbroken for at least the first half of this workout- athletes should be able to do 20 unbroken KBS with whatever weight they choose. We can scale the weight first, then we can scale the volume if needed. Strict Chin-Ups -- Athletes should be able to complete 3-5 reps unbroken here! We can use a band to allow athletes to move consistently, or we can scale the volume down to 3-4 reps if needed. These should be completed in no more than 2 sets. Post-Workout Strength -- We want athletes to challenge themselves with the weight they choose, but each side should be done unbroken on the Bulgarian Split Squats- meaning athletes might need to start with lighter weight and build up over 3 sets! We can keep the weight lighter, or take the weight away if needed! *Movement Adjustments*... Double Unders -- A 15/12 Cal Bike or 60 Mountain Climbers for athletes that cannot jump should be our go to substitution today. Russian KBS -- We can sub Slam Balls or Up-Downs if an athlete is not able to KB Swing. Strict Chin-Ups -- A Supinated DB Bent Over Row or Supinated Ring Row can be used if an athlete cannot hang from the bar today. Post-Workout Strength -- For Bulgarian Split Squats, we can either sub a flat Split Squat on the floor, or we can lower the surface the back leg is elevated on.