12:00 AMRAP
50 Double Unders
10 Dumbbell Rows - Right Arm
50 Double Unders
10 Dumbbell Rows - Left Arm
General Warm Up
Start with 3-5min of easy Cardio of choice, followed by…
3 ROUNDS
10 Kang Squats
10 Sumo Deadlift High Pulls with PVC
5 Inchworms (No Push Up)
5 Strict Toes To Bar (Or 10 Sit Ups)
25 Jumping Jacks
Specific Warm Up
First thing’s first, heat up that Jump Rope! Take some time to get your rope situation in order. For you that may mean practicing single unders, doing Jump Rope Ladder Drills, doing a few sets of 10 Double Unders, or just working on your Penguin Taps! Whatever your level is, spend some time practicing before the clock is running.
After that, start doing sets of 5 dumbbell Rows on each arm, working your way from light dumbbells to a set with which you can do a set of 10 unbroken, but it’s extremely challenging!
Workout of the Day
12:00 AMRAP
10 Dumbbell Rows - Right Arm
10 Dumbbell Rows - Left Arm
Workout Notes
The format of this workout is an AMRAP. That stands for As Many Rounds (or Reps) as Possible. That means that you’ll start a 12min timer and try to complete the work as many times as you can before the time is up!
This workout is meant to be a lot of pulling strength with your heart rate staying pretty consistently high. The 50 double unders (or your substitution) should be something that keeps you out of breath for 30 seconds to a minute at a time, but shouldn’t hold you up from getting right back on that dumbbell for the rows. 12min is long so it doesn’t need to be a crazy sprint, but you want to keep marching through on this one.
Double Under Modifications
For a solid double under-er, 50 double unders is about :30. Feel free to do 50 Single Unders, Penguin Taps, 25 jumping jacks, or :30 of whatever cardio suits your body and space best!
Bent Over Row Variations
This move should be accessible to everyone, but you could also mix it up and do a different pulling variation like strict Pull Ups or Bodyweight Rows, but make sure that each arm doesn’t exceed 50-60 reps for the day! For example, if you made it through 6 rounds of the workout as written, that’s actually only 60 reps per arm, since the arms are singled out. If you do a variation that involves both arms at once, take that into account!
Optional Accessory Work
3-4 Rounds
:30 Hollow Hold
:30 Rest
:30 Arch Hold
:30 Rest
Cool Down
1-2min of Calf Stretches on Each Leg
1-2min of Forearm Stretches
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