THURSDAY 30TH MAY 2019 - WORKOUT

 
 
 

AMRAP 12

1 MAN MAKER

10 BURPEES

2 MAN MAKERS

10 BURPEES

3 MM, 10 B, 4MM 10 B . . . ETC

 

Rx = 15kg (men)/10kg (women) dumbbells

Rx+ = 22.5kg (men) and 15kg (women) dumbbells and/or 7 Burpees EMOM

  

Score:

Your score is the total amount of rounds and reps achieved in 12 min.

Hit the Rx button if you complete the workout written in the description. If not, write the weight you used and any other scaling options in the comments. Hit the Rx+ button if you use the Rx+ weight.

 Goal:

Aim for 6 plus rounds!

Top Tips:

Keep the burpees moving but steady so you have energy to get through the manmakers efficiently.   See notes and video for scaled options on man makers.

Workout Description:

Set your timer to countdown from 12 min.  At the sound of 3,2,1 GO start with 1 man maker, then 10 burpees.  Each round add on 1 man maker, burpees will always remain at 10.  How many manmakers can you get up to in 12 min?  Record total rounds and reps to wodify.

Movements:

Man Maker: These make you crazy strong! Start in a plank position with hands on top of the dumbbells (hexagon only!), push-up (feet together, tummy tight), Row right arm, row left arm, jump your feet forward into squat stance (under your shoulders) brining the weights to your shoulders and perform a thruster (front squat and press overhead). One rep done!

Scaled Man Maker:

1. Push-up to knees, row left arm, row right arm, stand with DB's and perform squat and press overhead (a thruster)

2. Remove pushup, row left arm, row right arm, stand with DB's and perform squat (remove press portion)

*If getting to the floor is the challenge then:

3. Pushup to table, row left, row right in bent over standing position, with DB's squat (remove press portion)

Burpee: Throw both feet behind you (or step down) landing on the floor on hands with chest and thighs both contacting the floor. Jump both feet (or step) forward towards your hands and stand, jump with a clap overhead. Downup: Same as burpee to descend, just omit the jump and clap overhead.