Wednesday, 20 May 2020

”CEO"

5 Rounds: AMRAP 3: 3 Double Dumbbell Power Snatches (50's/35's) 6 Push-ups 9 Air Squats

Rest 1 Minute Between Rounds

"CEO" a.k.a "Chief Exercise Officer" is a twist on the benchmark workout "The Chief"
You'll move quickly for 3 minutes and rest for 1 in this interval piece
The way the workout is written allows for a high intensity to be maintained:
There is built in rest
The reps are small
The movements patterns do not interfere with each other
Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers

Both heads of the dumbbells touch the floor between the legs at the bottom of each rep
Jump the dumbbells overhead in one smooth motion to a locked out position
This should be a moderate load that will be completed unbroken each round
See further down the page for a video demo

The chest touches the floor in the bottom and elbows reach full extension at the top of each rep
Choose a rep number or variation that you can complete unbroken each round
See further down the page for "subs"

The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
We move from a total body pull, to an upper body push, to a lower body push
See if you can complete each movement unbroken within these short windows
The two things you can adjust as needed are your transition time and air squat speed
If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds

30 Seconds Cossack Squats 30 Seconds Push-up to Down Dog 30 Seconds Glute Bridges

Directly Into…

30 Seconds Air Squats 30 Seconds Mountain Climbers 30 Seconds Glute Bridge Walkouts