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I had no idea what to do

P6 CrossFit – Team WOD

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I had no idea what to do (AMRAP – Reps)

Partner Workout:

75 double unders (each, at the same time)

25/20 cal bike erg (while Partner 2 is on rower then switch)

25/20 cal row (while Partner 1 is on bike erg then switch)

50 synchro Toes to bar OR GHDs

25/20 cal bike erg (while Partner 2 is on rower then switch)

25/20 cal row (while Partner 1 is on bike erg then switch)

75 double unders (each, at the same time)

-Rest until 15:00-

Partner Workout:

75 double unders (each, at the same time)

25/20 cal bike erg (while Partner 2 is on rower then switch)

25/20 cal row (while Partner 1 is on bike erg then switch)

50 synchro Burpee Box Get over 48″/40″

25/20 cal bike erg (while Partner 2 is on rower then switch)

25/20 cal row (while Partner 1 is on bike erg then switch)

75 double unders (each, at the same time)

-Rest until 30:00-

Partner Workout:

75 double unders (each, at the same time)

25/20 cal bike erg (while Partner 2 is on rower then switch)

25/20 cal row (while Partner 1 is on bike erg then switch)

30 Rope Climb

25/20 cal bike erg (while Partner 2 is on rower then switch)

25/20 cal row (while Partner 1 is on bike erg then switch)

75 double unders (each, at the same time)

*IF No machines, Sub 500m Run together

**Perform same rep scheme if going individually

Athletes Notes

TARGET SCORE

Target Time each set: 9-11 minutes

Time Cap each set: 13 minutes

STIMULUS

Here is some volume for us all! Each workout is mainly aerobic with some muscular fatigue that will creep in with the 80 reps of each T2B/GHD, Burpee box get over, and Rope Climb.
WORKOUT STRATEGY & FLOW

Double Unders: Stay steady and hold on for unbroken or 2 sets at most!

Row and Bike: Stick with moderate/fast pace you can maintain for each set throughout all the workouts! You should finish under 1:30 for each 30 calorie.

GHDs: See if you can stick with consistent sets of 20+

Burpee Box Get Over 48″/40″ – go for 7-8+ reps on the minute. Stay moving

Rope Climbs: Try to be ready to jump right back on the rope after your partner comes down. Big jump and pull!

SCALING

Scale to finish near the target score:

Partner Workout:

60 double unders (each, at the same time)

20/14 cal bike erg (while Partner 2 is on rower then switch)

20/14cal row (while Partner 1 is on bike erg then switch)

60 synchro Toes to bar

20/14 cal bike erg (while Partner 2 is on rower then switch)

20/14 cal row (while Partner 1 is on bike erg then switch)

60 double unders (each, at the same time)

-Rest until 15:00-

Partner Workout:

60 double unders (each, at the same time)

20/14 cal bike erg (while Partner 2 is on rower then switch)

20/14cal row (while Partner 1 is on bike erg then switch)

50 Synchro Burpee box get over 40″/32″

20/14 cal bike erg (while Partner 2 is on rower then switch)

20/14 cal row (while Partner 1 is on bike erg then switch)

60 double unders (each, at the same time)

-Rest until 30:00-

Partner Workout:

60 double unders (each, at the same time)

20/14 cal bike erg (while Partner 2 is on rower then switch)

20/14cal row (while Partner 1 is on bike erg then switch)

15 Rope Climbs

20/14 cal bike erg (while Partner 2 is on rower then switch)

20/14 cal row (while Partner 1 is on bike erg then switch)

60 double unders (each, at the same time)

*Perform same rep scheme if going individually

Deadlift (5×3 @ 75-80%)

Cool down/Finisher

Banded hamstring stretch 2:00 R/L

Lat smash 2:00 R/L

Downward Dog to Cobra 2:00

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