Warm-up: (15 Min)
2 Rounds of...
10 Stride Stance Good Mornings
10 Bear Crawl Touches
10 Hanging Shrugs
10 Russian KB Swings
10 Goblet Squats
2 See Saw Steps to Vertical Jump
2 Rounds of...
5 Ring Rows
5 MU Transitions
5 Leg Assisted Ring Dip
NOTE: Walk class through every movement and do a few reps with each (there is PLENTY of time for this, so take the time). You can even talk about having a GAME PLAN with this workout.
"The GAME PLAN"
Maybe today you set a pace for yourself.
Knowing there are 150 Reps in total, per round...
If your goal is...
To Complete 1 Round, you have 12 seconds to complete each rep of each movement
To Complete 2 Rounds, you have 6 seconds to complete each rep of each movement
To Complete 3 Rounds, you have 3 seconds to complete each rep of each movement
What sounds manageable for you? 12 sec per rep may be too long, but 3 seconds per rep may sound too aggressive to maintain. This knowledge might just help you relax at the beginning and set yourself up for a nice rhythm. Pacing can work to your advantage. An athlete may get further through rounds of this workout if they chose to move with some patience at the beginning. Starting off easy and kicking in the higher gears later on. If you go out too hard in a workout like this, you may be setting yourself up for a crash and burn later where you may find yourself resting more often than working.
Workout: (30 Min)
30 Min AMRAP
40 Deadlifts (135/95)
20 Push Jerks (135/95)
10 Muscle-Ups (sub. Ring Row, M.U. Transition, Dip)
Scaled: Low, Light, Prone, Light and Ring Rows