Wednesday 30 January 2019 – A series of AMRAPS

Howdy Athletes; This week has started off strong with back to back days of pure, hard work and today is another opportunity to chase your fitness! Today we forego the strength / skill work in order to chase series of 5 minute AMRAPS with a 5 min break between each one.

These short bouts of high output are all triplets with each one having an Assault Bike for Calorie Buy In which when completed begins the AMRAP portion of Deadlifts and Double Unders. Each round, the time domain remains 5 minutes, but the calorie/rep scheme decrease while the DL weight climbs.

As you warm up for this WOD, focus on the Double Unders so you can work on getting this movement down. Then when you get it down, get it in small sets. When you it down in small sets, work on big sets. This is a movement that requires specificity. If you want to get better at it, you need to do it. And trust me, YOU CAN GET BETTER AT IT. The reps for Dubs are 30/20/10 for each AMRAP respectively. Doesn’t sound to bad until you put in the leg work from the bike and DLs.

The Deadlifts start at 12 reps at RX 185/135 and then move to 9 at 225/155 and finally 6 at 275/185. If these weights are not in your wheelhouse yet, simply scale to a moderately heavy to heavy weight that you can finish the first set in no more that two sets (one would be good). After that, break it up as you see fit, but don’t make it so heavy that you have to take elongated breaks. That is NOT the intent of the workout. Move consistently under pressure. It’s only 5 minutes and you get 5 minutes to recover before you do it again.

Get in there, find your scale and pace and work consistently. If you’re not on the edge, you’re taking up too much room.


5 Minute AMRAP:
Buy-In: 30/25 Cals on bike
12 Deadlifts (185/135)
30 double unders
-Rest 5 Minutes-
5 Minute AMRAP:
Buy-In: 25/20 Cals on bike
9 Deadlifts (225/155)
20 double unders
-Rest 5 Minutes-
5 Minute AMRAP:
Buy-In: 20/15 Cals on bike
6 Deadlifts (275/185)
10 double unders


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