The Hunt
Workout Details
AMRAP in 12 minutes:
3 Rounds of:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Then, in remaining time:
Coaching Tips
Strategy
- 1Pace your Rounds: Complete each round in a controlled manner to avoid burnout before the bike.
- 2Focus on efficient transitions between movements to maximize your work time on the bike.
- 3For Sumo Deadlift High-Pulls, keep the bar close to your body throughout the lift for proper form.
- 4Use a strong leg drive in the Push Press to reduce strain on the shoulders and maintain power.
- 5Keep your burpees quick but rhythmic; consider stepping back and up to save energy if needed.
Safety Considerations
Technical Focus
Monitor for hip flexor engagement in Toes-to-Bar to prevent lower back strain.
Recommended Warm-Up
General Warm-Up:
- 1 min easy Assault Air Bike - 1 min(Start off slow to increase heart rate.)
Mobility:
- 30 sec each side Hip Flexor Stretch - 30 sec(Focus on opening the hips.)
- 10 Shoulder Dislocates with a Band(To improve shoulder mobility.)
- 10 Cat-Cow Stretch(Warm up the spine.)
Activation:
3 rounds- 5 Toes-to-Bar (knee raises as scale)(Focus on swinging and core engagement.)
- 5 Empty Barbell Sumo Deadlift High-Pulls(Practice form.)
- 5 Push Press with Empty Barbell(Focus on leg drive.)
- 5 Burpees (scale with step-back)(Focus on cadence.)
Scaling Options
Intermediate
Reduce weight and volume for moderate experience.
- 1
toes to bar
Knee Raises
- 2
sumo deadlift high pull
Same Movement
Weight: 75/55 lbs (34/25 kg)
- 3
push press
Same Movement
Weight: 75/55 lbs (34/25 kg)
- 4
bar over burpee
Same Movement
- 5
assault air bike
Same Movement
Scaled
Lessen the weight and simplify the exercises for beginners.
- 1
toes to bar
Knee Raises or Hanging Knee Raises
- 2
sumo deadlift high pull
Same Movement
Weight: 55/35 lbs (25/16 kg)
- 3
push press
Same Movement
Weight: 55/35 lbs (25/16 kg)
- 4
bar over burpee
Step Back Burpees
- 5
assault air bike
Max Calorie on another bike (if not available).