M30
EMOM x 20 Minutes
Min 1: 20 Glute Bridges
Min 2: 50 Line Hops/Jumping Jacks
Min 3: Max Reps Mountain Climbers
Min 4: Rest
"Assassin Minimal":
EMOM x 20 Minutes
Min 1: 20 Double Dumbbell Deadlifts (50s/35s)
Min 2: 50 Double Unders
Min 3: Max Reps Double Dumbbell Shoulder to Overhead (50s/35s)
Min 4: Rest
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For Max Reps in 22 minutes
1 min Pull-Ups 1 min Air Squats 1 min Kettlebell Swings (24/16 kg) 1 min Double-Unders 1 min Push-Ups 1 min Sit-Ups 1 min Lunges (40/20 kg) 1 min Strict Presses (30/15 kg) 1 min Mountain Climbers 1 min Dumbbell Push Pressses (20/10 kg) 1 min Box Jumps (24/20 in) 1 min Shuttle Runs (10 m) 1 min Wall Ball Shots (9/6 kg) 1 min Ball Slams (9/6 kg) 1 min Burpees 1 min Bench Presses (50/35 kg) 1 min Deadlifts (80/60 kg) 1 min Wall Sit 1 min Plank Hold 1 min Rope Climbs (15 ft) 1 min Toes-to-Bars 1 min Dumbbell Snatches (25/15 kg)
StrengthSnatch (5×5@75% )Complete a set every 2:00 Metcon For Time:100ft DB Lunge Walk (50s/35s)21 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)15 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)9 Burpee Pull Ups100ft DB Lunge Walk (50s/35s)
Strength Snatch (5x5@75% ) Complete a set every 2:00
Metcon For Time: 100ft DB Lunge Walk (50s/35s) 21 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s) 15 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s) 9 Burpee Pull Ups 100ft DB Lunge Walk (50s/35s)
5 min. of double-unders
5 min. of clean and jerks
3 min. of double-unders
3 min. of clean and jerks
1 min. of double-unders
1 min. of clean and jerks
♀ 65 lb. ♂ 95 lb.
Post reps to comments.
Compare to 071202.
Scaling:
Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.
Beginner Option:
For max reps of each:
5 min. of double-under practice
5 min. of clean and jerks
3 min. of double-under practice
3 min. of clean and jerks
1 min. of double-under practice
1 min. of clean and jerks