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Ejercicios

AMRAP

10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

TIMECAP: 10 minutos

Descripción / Variantes

The sequence for this workout is 10 squats followed by 9 snatches with the right arm. Then, 10 push-ups followed by 9 snatches with the left arm. Once you complete the round, return to the squats and continue working until you reach the 10-minute time cap.

If you don’t have access to dumbbells, choose an object you can safely move from the ground to overhead in one motion. For all three movements, choose a weight or modification that allows you to work continuously within the range of motion for the duration of the workout.

Your score will be the total number of repetitions completed before the 10-minute time cap.

Ejercicios

FOR TIME

100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees

TIMECAP: 15 minutos

Descripción / Variantes

The sequence for this workout is 100 double-unders followed by 21 burpees, then 75 double-unders followed by 15 burpees, and finally, 50 double-unders followed by 9 burpees.

For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.

Be sure you have adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Ejercicios

FOR TIME

50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters

H 50-lb. DBs, 24-in. box
M 35-lb. DBs, 20-in. box

TIMECAP: 20 minutos

Descripción / Variantes

The sequence for this workout is 50 dumbbell deadlifts followed by 50 AbMat sit-ups, then 50 box step-ups, then 50 single-arm dumbbell thrusters. Note: If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one.

For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

Ejercicios

FOR TIME

30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

TIMECAP: 20 minutos

Descripción / Variantes

After the call of “3, 2, 1 … go,” the athlete may perform 30 box jumps followed by 15 clean and jerks, then 30 box jumps followed by 15 clean and jerks at a heavier weight, then 30 box jumps followed by 10 clean and jerks, increasing the weight again. Next, the athlete performs 30 single-leg squats followed by 10 clean and jerks, then 30 single-leg squats followed by 5 clean and jerks, and finally, 30 single-leg squats followed by 5 clean and jerks. Again, the weight of the clean and jerk increases each round.

Athletes may set up multiple barbells. If one barbell is used, the athlete may receive assistance changing the load on the bar. Receiving any assistance other than adjusting loading is not permitted unless safety is an immediate concern.