16:00 AMRAP
5 Power Snatches
10 Push Ups
20 Sit Ups
40 Double Unders
General Warm Up
3-5min of Cardio, followed by…
3 ROUNDS
5 Hang Power Snatches with a PVC Pipe or Empty Bar
5 Overhead Squats with a PVC Pipe or Empty Bar
10 Hollow Rocks
25 Jumping Jacks
Specific Warm Up
This workout has ALL of the moves! The first thing to decide is whether or not you are going to use a barbell/PVC pipe or go the dumbbell/kettlebell route. If you are going to use a barbell, hit the Barbell Snatch Warm Up first and then work your way up to a weight where you can repeatedly hit 5 solid power snatches, even when you are tired.
If you are using a DB/KB, work your way from lighter reps to heavier reps until you find a spot where you can do a set of 10 and it’s not too easy, but not too hard. (More on that set of 10 in the workout notes.)
After that, practice your push ups, sit ups, and double unders until you are ready to rock and roll!
Workout of the Day
16:00 AMRAP
10 Push Ups
20 Sit Ups
Workout Notes
This is a huge workout! First thing to note is that 16min is actually a pretty long time. For some reason, it never looks long to me on paper, but then in practice I feel like it’s never going to end. Buckle up for a long one!
If you are substituting a dumbbell or kettlebell for your snatches today, go ahead and do 10 reps (5 on each arm.) Normally I have you modify the opposite way, but because today’s rep count is so low in each round, I want each arm to get 5 reps. These can be alternating or not alternating, as long as you get in 5 per arm.
Snatch Modifications
This workout is meant to be done with a barbell, with bumper plates coming from the ground. However, if it’s better for you to use an empty bar or a PVC pipe, the beginning of each rep should be about 2 inches below your kneecap. If you are new to the barbell/PVC snatch movement, feel free to make this a Hang Power Snatch from a higher position. Just practice your jump and catch!
If you are not into the BB/DB/KB snatch, go with the Kettlebell Swing instead. Overhead would mimic the snatch better, but eye level works perfectly as well.
Push Up Modifications
In the push up demo video there are many variations so I’m hoping everyone can find one that works for them. However, if you are not digging the push ups today, just try to press on something. This could be Strict Press (although there is a lot of pressing upwards in the Day 5 workout) the Floor Press, the Bench Press, or Strict Dips.
Sit Up Modifications
Everyone should be able to find a version of the sit up that works well for them. However, if this movement is a no-go for your hips or your back, then go with a :30 Front Plank, Plank Up Downs, or Around the World Planks.
Double Under Modifications
If you are a hit-and-miss double underer, substitute 1min of Double Under attempts for each set of 40 in the workout. If you are a jump roper but you are not a double underer, you can either do 40 singles, or :30 of Freestyle Jump Rope in place of each set of double unders. If you are not a jump roper, you can do 20 jumping jacks or :30 of running in place (or running!) in place of each set of double unders.
Optional Accessory Work
Accumulate 2-3min in each Side Plank
Cool Down
Start with 10 slow PVC Pass Throughs
1-2min in the Bottom of the Squat
1-2min of Triceps Stretch on each arm
Comments