Functional Fitness

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Alright ladies and gents, we’ve got 20.2 today. It’s a long AMRAP similar to 18.1 from a couple years ago. All movements are in small sets, so transitions will be the name of the game for this week. Here are some tips

• Be strategic in your set-up. Have your DB’s just off set from your bar, and then have your jump rope close to it. Ideally, think about it like a square with the bar on one side, DB’s 90 degrees to that, and then jump rope 90 degrees to the DB’s, so you’re essentially rotating around a circle. Keep your transitions efficient. This is going to be the biggest key to success in this workout.

• Stay aerobic. Don’t go into that lactic zone on your sets. You should be able to do all movements unbroken pretty comfortably, but don’t stress it if you can’t. Keep your heart rate low for the first 10-12 minutes, and then kick it up for the back half.

• Use big muscles. Make sure you’re using full kips on your T2B so you’re not taxing your hip flexors. Take a big kip and use that momentum to drive your legs up, and don’t forget to pull with your lats.

• Keep it chill. 20 minutes is a long time, especially with these small sets. Make a conscious effort to not push the pace and to relax into the workout. Shoot for roughly one round a minute.
  

A/B mandatory. C/D optional.

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A. 20.2

20 AMRAP

4 DB thruster (50/35)
6 T2B
24 DU

B. Accessory

BB RDL 3x10
Sorenson hold 3x30s
Strict C2BPU 3x8

C. Strength

OHP 5x3

Work up to heavy triple

Work Capacity

12 EMOM

100m sprint, rest walk

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