Rotc 2/8/74

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

We really love this Workout, BUT we know how much of a logistical nightmare it was to execute in smaller gyms last year. So we are going to do 16.1-ish. Instead of the Overhead Walking Lunges, we will do Overhead Backward Stepping Lunges on the spot. This actually mimics the Walking Lunge better than stepping forward does and creates less shear force on the front knee.

The Burpees are Over the Bar Burpees.

Rxd: Top Performers should aim for 10 rounds and the majority of athletes should aim for around 5-7 rounds. The highest score last year was into the 14th round! That is fast!

If you performed this Workout last year, try to beat their score!

Make the goal be to try to perform everything unbroken. Everything is low enough in reps to be able to chip away. Some athletes won’t be able to keep doing the Pullups unbroken, and that is fine, but make sure they decide on reps per set and try to stick with that during the whole workout. The Overhead Lunges will creep up on people, and you will want to start breaking them up. Play to your strengths for today. If you know Burpees are not your thing, do those a little slower so you conserve some energy, and then perform all the other movements unbroken. 20min is a long time. Make sure you start at a pace you know you can hold for the majority of the Workout.

If people can’t perform the Rxd version with regards to the load and the Pullups, but have regular Pullups, scale the load and modify to regular Pullups, or perform the Scaled version.

Fitness: The Fitness version calls for a Front Rack Lunge, which is also really challenging! Have them perform them on the spot stepping backward if space is a premium. They still need to jump over the Barbell for the

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