March 21, 2020

Day #9 – “Tic Tac Go”

By phy6

“Tic Tac Go”

AMRAP 25:
10 Air Squats + 400m Run
20 Air Squats + 400m Run
30 Air Squats + 400m Run
Continue to add (10) squats per round

Stimulus

  • Working through a longer 25 minute workout today
  • After each run we’ll add 10 reps to our Air Squats
  • Our score today will be the amount of Air Squats we complete plus however many reps we get into the next round
  • For ease let’s count the run as 4 reps for the full 400m run (300=3, 200=2, 100=1) * For Example *
    • If you finish the round of 40 Air Squats + the 400m Run and get 10 squats into the next round your score will be 44+10

Warm-Up

2-3 Sets

200m Run
15 Glute Bridges Video
15 Knuckle DragsVideo


“Tic-Tac-Go” (No Running Version)

For Time:
10 Air Squats + 50 Double-Unders
20 Air Squats + 50 Double-Unders
30 Air Squats + 50 Double-Unders
40 Air Squats + 50 Double-Unders
50 Air Squats + 50 Double-Unders
60 Air Squats + 50 Double-Unders
70 Air Squats + 50 Double-Unders

Stimulus

  • Working through a longer workout today we expect this to take between 25-35 Minutes
  • Let’s think about breaking up the double unders from the beginning into manageable sets
    * Break-up Options*
    * 25-25
    * 30-20
    * 20-20-10
    * 10-10-10-10-10
  • Try and find a pace on the air squats that will allow you to keep moving
  • Your score today will be time of completion

Warm-Up

2-3 Sets

20 Single Jumps
15 Glute Bridges Video
15 Knuckle DragsVideo