Wednesday December 31st

Happy New Year!
No Classes Tomorrow January 1st

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General Prep
2 Sets: For Quality
1:00 Row
:30 Jump Rope Practice
10 Standing Straight Arm Banded Lat Pull Downs
:10 Hollow Hold
:10 Arch Hold
10 Alternating V-Ups
5/5 Crossover Step-Ups
Specific Prep:
8 Bar Kip Swings
6 Kipping Knees to Chest
15 Double Unders or 30 Single Unders
6 Dumbbell Step-Overs @ Warm-Up Weights
10/8 Calorie Row
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4-6 Toes to Bar or Modification (Alt TTB, Toes to Target, Knees to Chest)
15 Double Unders or 30 Single Unders
6 Dumbbell Step-Overs @ Working Weights
10/8 Calorie Row

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"The Countdown"
For Rounds + Reps
20:00 AMRAP
20 Toes to Bar
50 Double Unders
20 Single Dumbbell Step-Overs
50 Double Unders
20/15 Cal Row
Dumbbell: 50/35lbs (22.5/15kg)
Box Height: 24/20in
Score: Rounds + Reps

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Level 2:
20:00 AMRAP
15 Toes to Bar
35 Double Unders
20 Single Dumbbell Step-Overs
35 Double Unders
15/12 Cal Row
Dumbbell: 35/25lb, 15/12kg
Box Height: 24/20in

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Level 1:
20:00 AMRAP
15 Kipping Knee Raises
50 Single Unders
20 Box Step-Overs
50 Single Unders
12/9 Cal Row
Box Step-Overs: 24/20in, Unweighted
Masters 55+:
20:00 AMRAP
15 Toes to Bar
35 Double Unders
20 Single Dumbbell Step-Overs
35 Double Unders
15/12 Cal Row
Dumbbell: 30/20lb, 14/9kg
Box Height: 20in

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Goal: 4-5 Rounds

Stimulus: Midline and Grip Endurance
RPE: 7-7.5/10 (Look to start conservatively and build pace

Primary Objective: Grip Fatigue Management
Secondary Objective: Reach on the Toes to Bar / Stay with Big Sets

Workout Strategy:
Today's workout is all about skill under fatigue, and maintaining composure. In the first round you will feel fresh, but the real challenge is sustaining effort and managing that grip through the entire 20:00 AMRAP. The toes to bar and double under combination is simple, but exposes who can stay relaxed and efficient under repeated load. The row and dumbbell step-overs keep the challenge going and force you to manage pacing and midline endurance. Keep the hands relaxed on the jump rope, emphasize the legs and relaxed arms on the rower, and aim to stay below redline for most of this workout so you can save your grip, and push when it counts the most.

Modifications:
- Toes to Bar: Adjust to Toes to Target, Alternating Toes to Bar, Kipping Knees to Elbows / Chest, or Hanging Strict Knee Raises
- Double Unders: Reduce the Reps or move to 75 Single Unders. If calf issues arise move to a 7/5 Calorie Ski Erg
- Single Dumbbell Step-Overs: Reduce to load and/ or box height or move to unweighted box step-ups.
- Calorie Row: Reduce Calorie Count or adjust to equivalent calories on the ski erg or bike erg.

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