Primus Fitness – PrimusFit
Metcon (AMRAP – Rounds and Reps)
As Far as Possible in 12 Minutes
30 Double Unders / DB Hop Overs
2 Alt Dumbbell Shoulder Rack Lunge (40/25)
2 Dumbbell Push Press
30 Double Unders / DB Hop Overs
4 Alt Dumbbell Shoulder Rack Lunge
4 Dumbbell Push Press
30 Double Unders / DB Hop Overs
6 Alt Dumbbell Shoulder Rack Lunge
6 Dumbbell Push Press
…
…
…
Keep adding 2 reps of lunges and push press until 12 min!
Score: Final Completed Round of Lunge and Push Press + any Additional Reps
Goal: Round of 14+
For the double unders, we would recommend you spend no more than 20-30 seconds for any set of 30 reps. If you find yourself tripping and really slowing down, consider doing 30 single unders, hop overs, skip overs, or even toe taps to stay moving.
Choose a weight for both the lunges and push press where you’re able to get at least 8-10 reps without setting the weight down. The front rack lunge will for sure fatigue your shoulders going into the push press, so you may consider a quick break between movements. When the rep scheme is smaller 2,4,6 – we would suggest trying to go directly from your lunges and into your push press.
