TUESDAY 6.12.18
20 Min AMRAP
(As Many Reps as Possible in 20 Min)
10 Weighted Step Ups RIGHT
10 Weighted Step Ups LEFT
10 Pull Ups
RX Men: 40# Dumbbells - 20-24" Box
RX Women: 25# Dumbbells - 18-20" Box
RX + Men: 50# Dumbbells - 24" Box
RX + Women: 35# Dumbbells - 20" Box
RX + (OPTION): 5 Strict Pull Ups in place of kipping (just note it in comments)
Score: Total Completed Rounds Plus any Additional Reps
Goal: 10 Rounds +
PROGRAM B
20 Min AMRAP
(As Many Reps as Possible in 20 Min)
10 Weighted Step Ups RIGHT
10 Weighted Step Ups LEFT
10 Pull Ups
RX Men: 75# - 20-24" Box
RX Women: 55# Dumbbells - 18-20" Box
RX + Men: 95# Dumbbells - 24" Box
RX + Women: 65# Dumbbells - 20" Box
RX + (OPTION): 5 Strict Pull Ups in place of kipping (just note it in comments)
Score: Total Completed Rounds Plus any Additional Reps
PROGRAM C
20 Min AMRAP
(As Many Reps as Possible in 20 Min)
10 Weighted Step Ups RIGHT
10 Weighted Step Ups LEFT
4 Muscle Ups
RX Men: 40# Dumbbells - 20-24" Box
RX Women: 25# Dumbbells - 18-20" Box
RX + Men: 50# Dumbbells - 24" Box
RX + Women: 35# Dumbbells - 20" Box
RX + (OPTION): 3 Strict Muscle Ups (just note it in comments)
Score: Total Completed Rounds Plus any Additional Reps
Goal: 8 Rounds +
For the step ups in this workout you will hold the dumbbells at the sides. You will place your right foot on the box. Make sure the WHOLE foot on the box. Step up - driving off of that working leg. Come to a complete standing position on top of the box. As you stand make sure the knee does not cave in. Make sure you are using a height that you are comfortable LOWERING yourself back down with too. You MAY leave your working foot on the box for all 10 reps.
After 10 reps with the right - you will do 10 reps with the left.
If you absolutely do not have something to step on - no chair or box or bench or stack of plates - you may sub reverse lunges.
For the pull ups choose a pull up style that you won't have to break a ton. If you are OK at kipping pull ups but sets of 10 will really add up - you may choose to lower the reps to 7 or even 5. If you want to do strict but 5 might be too many - you may want to lower to 3.
We don't want you just breezing through the pull ups either though. Each round should take 1 - 2 min. So it's ok if you are breaking them somewhat. Eventually this workout is going to get extremely grippy.
Other options for pull ups are:
TRX or Ring ROW
Bent Over Row
Banded Pull Ups
Jumping Pull Ups
If you choose to do jumping - as always - do NOT use a slow lower and do NOT do more than 10 rounds of this workout. We definitely prefer banded or rows for a workout with this high of volume.