• Teaching Transient & Class Overview
“Runaway Bunny” is a 20:00 associate AMRAP designed to check teamwork, communication, and stamina below grip and gymnastic fatigue. After cardio-based mobility and a dynamic group warm-up sport to construct power, athletes will progress via dumbbell clear prep, burpee-pull-up observe, and bar muscle-up progressions. Conditioning pairs shuttle runs, twin dumbbell energy cleans, and a demanding burpee bar advanced that layers pulling energy with gymnastics ability. Companions ought to cut up work evenly and set up clear transition methods to keep away from downtime. The stimulus is cardio grit with heavy grip demand and high-level gymnastics interference. The aim is constant rounds (6+), with companions finishing runs in ~2:00 and managing cleans in small units to maintain the move. Success is determined by disciplined pacing, good splitting, and crisp transitions.
metcon: “Runaway Bunny”
20:00 AMRAP, With a Associate
18 Shuttle Runs
12 Twin Dumbbell Energy Cleans
6 Burpee Bar Advanced
*Work to be cut up as desired by companions
Burpee Bar Advanced = Burpee Pull-Up + Bar Muscle-Up
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 50/35lb, 22.5/15kg
Equipment:
3 Units: For High quality
6 Bent Over Barbell Rows, (Heavy)
12 Twin Dumbbell Bicep Curls, (Average)
24 Tall Kneeling Straight Arm Banded Lat Pull-Downs
Relaxation minimally between actions
Relaxation as wanted b/t units
