April 2, 2020
Day #21 – “Dizzybat”
“Dizzybat”
AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Reverse Burpees
STIMULUS
- Using a single dumbbell in this longer AMRAP workout
- Dumbbell will be held with both hands across the chest for these reverse lunges
- Pick a weight that you can complete the 30 alternating lunges in one unbroken set
- Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout
- 1-3 sets will likely be the sweet spot
- 1 Set: 60
- 2 Sets: 30-30 OR 40-20
- 3 Sets: 20-20-20 OR 30-20-10
MOVEMENT VIDEOS
Reverse Burpees Video
WARM-UP
Warm-up Set 1
20 Double Unders
10 Alt. Reverse Lunges
5 Reverse Burpees
Performed With Lighter Weight
Warm-up Set 2
10 Double Unders
10 Alt. Reverse Lunges
3 Reverse Burpees
Performed With Workout Weight
“Dizzybat” (No Equipment Version)
AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Reverse Burpees
STIMULUS
- Using an Odd Object in this longer AMRAP workout
- For line hops, let’s choose a line or set down a piece of tape to jump from side to side
- Odd-Object will be held with both hands across the chest for these reverse lunges
- Pick a weight that you can complete the 30 alternating lunges in one unbroken set
MOVEMENT VIDEOS
How to Create an Odd-Object Video
Odd-Object Reverse Lunges Video
Reverse Burpees Video
WARM-UP
Warm-up Set 1
20 Line Hops
10 Alternating Reverse Lunges
5 Reverse Burpees
Performed With No Weight
Warm-up Set 2
10 Line Hops
10 Alt. Reverse Lunges
3 Reverse Burpees
Performed With Workout Odd-Object
40# DB and 4 rounds.