5:00 AMRAP
10 Glute Bridges
10 Air Squats
10 Supermans
10 Pike Shoulder Taps
20 Skater Jumps
Athletes Notes
2 sets
2:00 AMRAP
5 Strict Pull Ups or 10/arm 3 Point Row*
10 Dumbbell Hang Squat Cleans (2×50/35) or 15 Backpack Goblet Squats
Max Strict Pull Ups or Max Bent Over Row**
-rest 2:00-
2:00 AMRAP
10 Dumbbell Hang Squat Cleans (2×50/35) or 15 Backpack Goblet Squats
5 Strict Pull Ups or 10/arm 3 Point Row*
Max Dumbbell Front Squat (2×50/35) or Air Squat
-rest 2:00 b/t sets-
*Dumbbell (1×50/35) or Backpack
**Dumbbell (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on total reps of the max movement in each AMRAP.
- Score 1: total strict pull ups
- Score 2: total front squats
Workout Flow
0:00-2:00
5 Strict Pull Ups
10 Dumbbell Hang Squat Cleans
Max Strict Pull Ups
2:00-4:00
Rest
4:00-6:00
10 Dumbbell Hang Squat Cleans
5 Strict Pull Ups
Max Dumbbell Front Squats
6:00-8:00
Rest
8:00-10:00
5 Strict Pull Ups
10 Dumbbell Hang Squat Cleans
Max Strict Pull Ups
10:00-12:00
Rest
12:00-14:00
10 Dumbbell Hang Squat Cleans
5 Strict Pull Ups
Max Dumbbell Front Squat
Demo videos
- Strict Pull Up
- 3-point Single Arm Backpack Row
- Double Dumbbell Hang Squat Clean
- Backpack Goblet Squat
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Double Dumbbell Front Squats
- Air Squats
Scaling
2 sets
2:00 AMRAP
5 Strict Pull Ups or 10 per arm 3 Point Row (Dumbbell (1×35/25) or Backpack)
10 Dumbbell Hang Squat Cleans (2×35/25) or 15 Backpack Goblet Squats
Max Strict Pull Ups or Max Bent Over Row (Dumbbell (2×35/25) or Backpack)
-rest 2:00-
2:00 AMRAP
10 Dumbbell Hang Squat Cleans (2×35/25) or 15 Backpack Goblet Squats
5 Strict Pull Ups or 10 per arm 3 Point Row
Max Dumbbell Front Squat (2×35/25) or Air Squat
-rest 2:00-
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