April 6, 2020
Day #25 – “Castaway”
“Castaway”
AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges
STIMULUS
- This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
- The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
- Strict pull-ups will be the only movement we may break up today
- There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
- Let’s be mindful of the total accumulated volume of strict pull-ups as we move into 12-15+ rounds
- Burpees are standard with chest to ground and full hip extension at the top
- Let’s keep both hands on either side of the dumbbell held horizontally across the chest during the lunges
- Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
- Your score will be total rounds +reps
SUBS
Pull-Ups
Horizontal Ring Rows
Barbell Rows (put the barbell in a rack – similar to ring row)
Ring Pull-ups
WARM-UP
8 Minutes For Quality:
30 Single Unders
200 Meter Row/Run/Bike Erg/10 cal AB
10 PVC Pass Throughs Video *
5 Inchworm to Push-ups Video
*Use broomstick, band, rake etc.
“Castaway” (No Equipment Version)
AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges
STIMULUS
- This workout is all about finding a rhythm and a way to keep moving for all 20 minutes
- The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark
- Odd-object rows will be the only movement we may break up today
- There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least
- Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds
- Set up your odd-object weight to be a heavy and challenging weight
- Burpees are standard with chest to ground and full hip extension at the top
- Odd-object will be held horizontally across the chest during the lunges
- Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes
Your score will be total rounds +reps
MOVEMENT VIDEOS
How to Create an Odd-Object Video
Odd-Object Rows Video
Odd-Object Lunges Video
WARM-UP
8 Minutes For Quality:
30 Single Unders
200 Meter Row/Run/Bike Erg/10 cal AB
10 PVC Pass Throughs Video *
5 Inchworm to Push-ups Video
*Use broomstick, band, rake etc.
10 + 2 with 30# DB