1:00 Row

1:00 Ski

10 DB Snatch

10 Kip Swings

5 Hanging Leg Raise

5 Toes to Bar

🎯 Workout Focus:

This workout combines endurance, grip strength, and midline stability with rowing/skiing intervals thrown in to elevate the intensity. The goal is to maintain consistent movement throughout the AMRAP while staying efficient on the machines.

💡 Tips and Strategies:

• Dumbbell Snatch: Aim for unbroken sets with a smooth transition between arms. Use your hips to generate power and save your shoulders for the Toes-to-Bar.
• Toes-to-Bar: Break into small sets early if needed to manage grip fatigue. Be mindful of your kip and maintain a strong rhythm to stay efficient. If grip or core fatigue sets in, consider scaling to hanging knee raises or V-ups.
• Row/Ski Intervals: These are meant to spike your heart rate and challenge your endurance. Push hard but find a pace that allows you to get back into the dumbbell snatches with minimal rest. Try to complete the 1000/800m in a steady, strong effort within 4-5 minutes.
• Pacing: Manage your energy across the 16 minutes. Start at a sustainable pace and increase your intensity during the last 8 minutes. The goal is to maximize the time you have left in the AMRAP after the machine intervals.

🧘 Cool Down:

• Child’s Pose: 1-2 minutes to stretch out the lower back and shoulders.
• Pigeon Pose: 1 minute per side to release tension in the hips.
• Hanging Forward Fold: 1 minute to stretch the hamstrings and decompress the spine.