“Seeing Double”
22 MIN AMRAP
11 Deadlifts 225/95
55 Double Unders
22 Push Ups
11 Shuttle Runs (25ft sections)
Program Notes:
Saturdays are for throwing down and this open style Metcon is sure to be a good challenge. Grab your weekend warrior buddy, show up, and compete. This one may have you
Metcon intention/notes :
- This workout is long. Pacing will be key. Constant movement for the entirety of the workout is the aim. At no point should you be resting for longer than 10-15 seconds, 5-10 for the advanced. If you have enough juice for a final kick of intesity then you did a good job of pacing.
- The weight you use on the deadlift should be easy to complete all 11 reps when you are fresh and should not slip to more than 2 sets during the workout even at your most tired but you may choose to partition
in the name of pacing. - This is not a workout to work on double unders either. The double unders should only be broken as a matter of pacing strategy or the not often mistake.
- The push ups and the shuttle runs have the potential to slow this workout down for you and will create a natural pacing point for most athletes, This section will control your destiny. Partition the push ups to avoid failure and pace the runs accordingly.
Scaling the Metcon:
RX+ : Hand Stand Push Ups ( only if you know you can complete the 22 reps in 3 sets or less fast for all 22 mins)
Intermediate: Deadlift 185/115
Scaled: Deadlift 155/105, knee to plank push ups, single unders
Beginner: Deadlift at a weight that is appropriate for proper form for the entirety of the workout that can be completed in no more than 2 sets even when deep into this workout.
Rack push Ups, single unders