"Goblet Of Fire"
AMRAP 20:
40 AbMat Sit-ups
30/24 Calorie Bike Erg
20 Dumbbell Goblet Reverse Lunges
10 Dumbbell Push Jerks (R)
10 Dumbbell Push Jerks (L)
Dumbbell: (50/35)
KG | (22.5/15)
Same as class workout
We've got a good mix of some higher volume and some lower volume sets of movements in today's AMRAP. This means our pacing will probably vary from a nice consistent cadence to more of a sprint. This gives us a unique opportunity to pay closer attention to our breathing and heart rate as we progress through each round today.
Rounds + reps completed
AbMat Sit-ups | 2:00 or less.
Calorie Bike | 2:00 or less
Dumbbell Goblet Reverse Lunges | Around :60
Dumbbell Push Jerks | :60 or less
Elbows beat the feet
Our teaching focus today is for the elbows to beat the feet in the push jerks. Athletes should fully jump, and before they land, should already have locked out elbows.
Sit ups
Reduce Reps
Hollow Rocks
Calorie Bike
Reduce Distance
1:30 Time Cap
30/24 Calorie Row
25/20 Calorie Ski
300m Run
200m Air Run
DB Goblet Reverse Lunge
Reduce/Remove Loading
Dumbbell Suitcase Lunge
Sub Kettlebell
Sub Barbell
DB Push Jerks
Reduce Reps/Loading
Sub Kettlebells
Push-Ups
HSPU
If you’re short on bikes and need to manage a large class, you can allow athletes to begin on different stations. It’s best to ensure that athletes do not separate the push jerks with a station between each arm. Have athletes always complete the push jerks back to back.
Whiteboard Brief
General Flow
DB Prep | tell, show, do, check
N/A
Practice Round
Break
Workout adjustments if needed
Look For
Instruct athletes on different hand positions on the handlebars to vary muscle engagement and reduce specific fatigue.
The knee should point in the same direction as the toes, avoiding any inward (valgus) or outward (varus) deviation.
Focus on the teaching focus of an aggressive punch following the jump. Athletes should land having the elbow already fully extended the DB in sound overhead position.
AMRAP 20:
40 AbMat Sit-ups
60 Double unders
20 Dumbbell Goblet Reverse Lunges
10 Dumbbell Push Jerks (R)
10 Dumbbell Push Jerks (L)
Dumbbell: (50/35)
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives.
The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
For quality
50 Double DB box step overs
25 Tall box jumps
