Today we have three sets of 5 minute amraps.  While our rounds increase each amrap, our reps decrease.  The goal is to maintain sets in our pull ups that allow us to move smooth and fast.  Even though our reps and rounds look different each time, we are aiming to get to the bike with the same amount of time each amrap. 

Score | Total Bike Calories

Target Score | 72-180 Calories

Stimulus | VO2 Max [RPE 7-8]

Pull Ups | 3 sets / 2 sets / 1 set.  

Double Dumbbell Squats | 3 sets / 2 sets / 1 set.

Bike | At least 2 minutes each AMRAP.

Activate the Lats

We’re focusing on the athlete “pushing down on the bar” during pull-ups. This technique is crucial for activating the lats. Engaging the lats helps to stabilize the shoulder girdle and reduce strain on the arms and shoulders, making the movement more efficient and reducing the risk of injury. This engagement also aids in lifting the body more smoothly and powerfully.

“Actively press down on the bar as if you’re trying to lower it to your waist.”

PULL-UPS

Reduce Reps
Banded
Strict
Ring Rows
Alternating Dumbbell Plank Rows 

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DOUBLE DUMBBELL SQUATS

Reduce Loading
Single Dumbbell Squats
2x Air Squats

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BIKE

Sub Row/Run/Echo/Ski

Transitions between dumbbells and pull ups will become important as the workout goes on, so if possible arrange the room where they can be close to their pull up station.