JACKAL

JACKAL Strength, power, and mobility Three short but intense AMRAPs This was a really awesome workout with just three basic but highly effective exercises that work the full body. The work per exercise is short, but it’s heavy which makes it intense. You start with a power exercise, the dead clean, which is powered by the legs but your upper back and core will do a lot of work. The second exercise is the strict press with a speed switch, which means you’re alternating sides after every press. Your objective is to keep it strict, but f you need to, reduce the weight or use the “Any” press and just take the penalty. The last heavy task is the bent-over row. With both the first and third tasks you can switch at will, meaning, you switch sides when you want. After the last heavy task, you get a whole 5 minutes for active recovery. This may sound like a lot of time, but trust me, you wish it was double the time if you work at the intended intensity. You perform 3 cycles of the work. One cycle is 90 seconds dead clean, 90 seconds strict press and speed switch, 90 seconds bent-over row, and 5 minutes of active recovery. We did a good warm-up, followed by prep work, and used the last 5 minutes of active recovery as a cool down, this allowed us to keep everything under 45 to 50 minutes of work in total. For one cycle, you stick to your heaviest weight, on the next two cycles you go down one weight. So, all up you need three different weights for this workout. For the scoring, you can write down your number of reps after each task, but that will cost you time. I kept counting from one task into the next and write everything down when the active recovery started. Warm-up 3 × jumping jacks 3 × squats 3 × cross-knee to elbow (each side) 90 seconds 1 × triceps push up 3 × cross mountain climbers 3 × arms overhead 90 seconds 2 cycles Workout Task 1 Dead clean 90 seconds AMRAP Task 2 Strict press and speed switch 90 seconds AMRAP Task 3 Bent-over row 90 seconds AMRAP Task 4 Active recovery Overhead Hindu squat Downward dog Childs’ pose 5 minutes Repeat for 3 cycles Start with your heaviest weight and go down one weight on the next cycle The scoring equals rounds multiplied by the kettlebell weight used. You can drop down in weight during a cycle but the lowest weight is used for the scoring of that cycle. You can use an “Any” press instead of strict but your scoring for that cycle will be multiplied by 0.8, which results in a 20% scoring deduction.