2-18-22


FRIDAY 18th

Endurance Day!

AMRAP 40

-40 on, 20 off


-30 KB Hang Snatches 70/53

-10 Wall Walks

-30 Alt. Pistols

-10 Chest to Bar Pull-Ups

-30 Lateral Box Jump Overs 24/20

-10 alt. TGU 70/53


This is a style that I have programmed many times separately, but never together…


We have done 40 on, 20 off, alternating movements EMOM, many times…


We have done intervals of a chipper with minutes on, then a small time off, picking up where you left off, such as 3 on, 1 off, many times….


But, this is a first…. A big chipper with a fast work/rest interval. It is a 2:1 work to rest interval. So, this could be 2 min on, 1 min off, or 4 min on, 2 min off…. Etc… Bur, we’ll do 40/20 EMOM today.


This quick interval is to prevent the road block that occurs with mono-structural movement fatigue. Instead of breaking the workout sets into small repetition sets, the sets remain large, but, short rest Is frequently incorporated.


Hopefully, the overall work rate is up for the duration of the allotted work times in the 40 min. This should hurt. ❤️


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