24.2 Review
Week 2 of the Open threw up up a lovely little 20 minute AMRAP (As Many Rounds/Reps As Possible).
Row 300m
10 Deadlifts
50 Double Unders
to complete the row + deadlifts + Double Unders = 1 Round
A slow burner of a workout it provided a lot of new members the opportunity to hone their skills for 20 mins. Greeted with shrieks of “I hate skipping” and ‘“I will be skipping the whole 20 mins” many of our team needed some cajoling into trying this workout RX (as Recommended). With an 83kg deadlift for men and 56kgs for ladies the weight proved not to be a barrier to entry for anyone. The 300m row, again was just a case of just keep pulling the handle for a little over 60 seconds and we move on. No problem there for anyone all we needed was a nice consistent pace. Just what the doctor ordered.
Throughout the week we saw all sorts of approaches. Our better athletes tried to go unbroken in everything and scored well over 8 rounds completed. Personally I found a steady 2min pace on the Row followed by single Deadlifts (Lift and drop each rep) and then 3 sets of Double Unders. As you can see from the graph the 2 Red spikes are the final two sets of Double Unders that I managed 2 sets in Round 5 and unbroken in Rd 6. My heart nearly exploded but it was the perfect route to nearly 7 rounds. I was well happy with that 💥.
Heart Rate for 24.2
Many of our newer members found pacing difficult. Some started the row at world record pace of 1 minute 45s for 500m but soon realised they had f%£cked up and dropped significantly in the rounds that followed. As I mentioned earlier the deadlifts were ok for just about everyone however the double unders were emotional.
I saw shins that looked like they had been whipped in some kind of medieval torcher ritual and even had to duck for cover when skipping ropes broke with the intensity going through the roof. Ultimately many found their first double under. Many of those then managed to hit 3 or 4 rounds and walked away well chuffed with their efforts.
Last but not least we had our scaled athletes. Many of our newer members have not had a skipping rope in their hands at all so they stuck with the singles. All absolutely crushed their attempts and I have no doubt will be thinking to next year and making sure those double unders are dialled in.
Want to get involved for next year come in for a No Sweat Intro and see how we can help!
Wishing you a Happy Workout
G-Unit, Salsa Jedi
