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DESCRIPTION

STRUCTURE: Athletes will complete two back to back AMRAP10’s. In the first, athletes will do 20 Double Dumbbell Box Step Ups and 6 Renegade Rows. In the second, athletes will do 20 Bodyweight Box Step Ups and 200 Meter Run.

STIMULUS: “STEP UP 2 THE STREETS” is a Pacer workout.

STRATEGY: Athletes should choose a weight that allows them to be constantly moving for the 20 Minutes. Athletes may take 1 break on the Renegade Rows.

SCALING: Athletes can reduce the dumbbell weight or go body weight on Step Ups. Renegade Rows can be modified to Push-ups

SCORING: Today’s workout will be reps for each AMRAP. Every 100 Meter = 1 Rep

EFFICIENCY TIPS

Hook grip on dumbbells on the Box Step Ups. Steady pace and breathe

-Athletes may take 1 strategic break on the Renegade Rows to minimize fatigue

“Step up 2 the Streets” (2 Rounds for reps)

“STEP UP 2 THE STREETS”

AMRAP10

20 Double Dumbbell Box Step Ups

6 Renegade Rows

Directly into….

AMRAP10

20 Bodyweight Box Box Step Ups

200 Meter Run

*Score = Total Reps for each of the 10 AMRAPs 100 Meter = 1 Rep

Subs

250m Row or 500m Bike

RX+-50/35#

RX-35/20#

50-59-20/15#

60+-15/10#

Basics-5 AMRAP, 10 DB Step Ups 5 AMRAP

10 Step Ups, 100m Row