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DESCRIPTION

STRUCTURE: In todays workout athletes will complete as many rounds and reps as possible in 25 minutes of 50 Abmat sit-ups, 40 Box Jumps, 30 Front Rack Reverse Lunges with a barbell, 20 Push Presses with that same barbell and a 100 Meter Farmers Carry with a set of dumbbells to finish each round, if athletes finish the farmers carry before time is up they will start back on the 50 Sit-Ups and keep chipping away until 25:00 has passed.

STIMULUS: “Hold ‘em” is a Threshold workout.

STRATEGY: 50 Abmat sit-ups should be completed in 2:30 or less. 40 Box Jumps in 2:30 or less. 30 Lunges should be finished in under 2:00. Athletes should take no longer than 1:30 for 20 Push Presses and 1:00 for a 100 Meter Farmers Carry

SCALING: Athletes should choose a number of sit-ups and box jumps that they can complete within the given time. Athletes should choose a weight for the Push Press and Lunges that allows them to complete each round in 2 sets or less. Athletes should choose a weight and distance for the Farmers Carry that allow them to complete each carry with no more than 1 break and under 1:00.

SCORING: Athletes’ score today will be their total Rounds + Reps. Athletes should attempt to complete 2 full rounds.

EFFICIENCY TIPS

-Light Barbell today, try to hang on to large sets

-Sit-Ups and well paced box jumps can be recovery today

WOD

Hold Em (AMRAP – Rounds and Reps)

“HOLD ‘EM”

AMRAP 25:

50 AbMat Sit-ups

40 Box Jumps

30 Front Rack Reverse Lunges

20 Push Press

100 Meter Farmers Carry

*Score = Rounds + Reps

RX+-75/55#, 50/35#, 24/20″

RX75/55#, 35/20#, 24/20″

50-59-65/45#, 20/15#, 20/16″

60+-55/35#, 15/10#, Step Ups

Basics-12 AMRAP, 1/2 the reps

Step Ups, No Weight Lunges