The Hunt
Workout Details
AMRAP in 12 minutes:
3 Rounds of:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Then, in remaining time:
Max calorie
Coaching Tips
Strategy
- 1Prioritize performing Toes-to-Bars in quick sets to maintain rhythm.
- 2For Sumo Deadlift High-Pulls and Push Presses, aim for unbroken sets if possible, but don't hesitate to drop and reset if form breaks down.
- 3Keep an eye on your transitions between movements to maintain a steady pace; practice quick, efficient movement changes.
- 4Consider breaking up Sumo Deadlift High-Pulls and Push Presses into sets of 10 and 5 to prevent early fatigue and maintain proper form on each rep.
- 5Use the remaining time on the Assault Air Bike to push for maximum effort; however, gauge your fatigue levels from earlier rounds to avoid crashing.
Safety Considerations
Technical Focus
Ensure proper core engagement during Toes-to-Bars to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Air Bike - 2 min easy
Mobility Work:
- 5 per side Hip Flexor Stretch
- 10 reps Shoulder Dislocates
- 5 per side Hamstring Stretch
Activation:
2 rounds- 5-10 Light Sumo Deadlift High-Pulls(Focus on form.)
- 5-10 Push Press with Light Barbell(Ensure full extension overhead.)
- 5-10 Kipping Toes-to-Bars(Practice kipping motion.)
Scaling Options
Intermediate
Reduce weights and modify rep scheme to accommodate fatigue.
- 1
toes to bars
Knees-to-Elbows
- 2
sumo deadlift high pulls
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 3
push press
Reduce weight
Weight: 75/55 lbs (34/25 kg)
- 4
bar over burpees
Standard Burpees
- 5
assault air bike
Standard Calorie Bike
Scaled
Further reduce weights and modify movements for comfort.
- 1
toes to bars
Hanging Knee Raises
- 2
sumo deadlift high pulls
Reduce weight significantly
Weight: 55/35 lbs (25/15 kg)
- 3
push press
Reduce weight significantly
Weight: 55/35 lbs (25/15 kg)
- 4
bar over burpees
Standard Burpees
- 5
assault air bike
Same Calorie Bike, reduce time if necessary.