Home Gym WOD
- Five 3-minute AMRAPs in 29 minutes
- 60 Double-Unders
- 20 Jumping Lunges
- Max Rounds of Dumbbell Macho Man (2x50/35 lb)*
- Rest 1 minute between AMRAPs
- *1 Round of Macho Man consists of: 3 Power Cleans, 3 Front Squats, and 3 Jerks
On a 29-minute clock, perform 5 rounds of 3-minute AMRAPs with 1-minute rest in between. In each AMRAP, perform 60 Double-Unders, 20 Jumping Lunges, and in the remaining time maximum rounds of “Macho Man.” Record total rounds and repetitions of “Macho Man.”
Score is the lowest number of rounds and reps of the 5 sets.
Tips and Strategy
With only 1 minute of rest between intervals, all-out sprints are likely unsustainable. Aim to move with a purpose that allows you to stay consistent with your scores across the board. Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go. Starting under control helps you sustain your efforts for all rounds.
If you have to break up the rounds of Dumbbell Macho Man, do so before the last Power Clean. Taking a short break after the 2nd Power Clean can help you go big through the Front Squats and Push Jerks. Rest as needed, complete your 3rd and final Power Clean, then hold on for unbroken Squats and Shoulder-to-Overhead.