March 31, 2020
Day #19 – “Strict Nicole”
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-Ups
STIMULUS
- Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the pull-ups
- This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
- Taking short, calculated breaks through the strict pull-ups can sometimes allow you to move faster than bigger sets with longer breaks
SUBS
400m Run – 500m Row or Ski Erg
WARM-UP
For Quality
60 Second Bike
6 Inchworms Video
6 DB Strict Press
6 Broad Jumps Video
40 Second Bike
4 Inchworms
4 DB Strict Press
4 Broad Jumps
20 Second Bike
2 Inchworms
2 DB Strict Press
2 Broad Jumps
*Performed with light DB
“Strict Nicole” (No equipment version)
AMRAP 20:
400 Meter Run
20 Jumping Lunges
STIMULUS
- Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the jumping lunges
- This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work
- Taking short, calculated breaks through the strict jumping lunges can sometimes allow you to move faster than bigger sets with longer breaks
SUBS
400m Run – 20 x 10m Shuttle Runs
WARM-UP
For Quality
60 Second Tuck Jumps
6 Inchworms Video
6 Push-ups
6 Broad Jumps Video
40 Second Tuck Jumps
4 Inchworms
4 Push-ups
4 Broad Jumps
20 Second Tuck Jumps
2 Inchworms
2 Push-Ups
2 Broad Jumps
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