[1.] Warm Up
[2.] Strength [unbroken]
Perform 100 unbroken reps of:
Lunges
*Choose a rep scheme from 10×10, 5×20, 4×25, 2×50, 1×100. Add weight if you are able.
-Modify movement if required.
[3.] Work Capactity [time]
“Triple-Dub”
Perform couplets 1,2 & 3 for time:
*C1: Perform 16,12 & 8 reps of:
Double Floor Press [2x24kg/2x16kg]
Renegade Rows [2x24kg/2x16kg]
*C2: Perform 16.12 & 8 reps of:
Ring Dips/KB Dips [elev. bu/elev.]
Pull Ups
*C3: Perform 16,12 & 8 reps of:
Handstand Push Ups or Double Press [2x20kg/2x12kg]
Overhead High Pulls [24kg/16kg]
*There is no rest b/w couplets, once you’ve completed #1 move directly to #2 and so on.
-Scale loads and modify movements if required. Record loads and time.
[4.] Finisher
Perform 3 x maximum reps possible of:
[90 sec] Double Unders / Single Unders
*Rest 30 sec b/w sets.
-Modify movement/time if required. Record total reps.
Post comments & scores…
Alex snatching the 20kg
and demonstrating an excellent lockout
Ross
WC: 20:08
*Handstand push ups killed my time, I think the last couplet took me longer than the first two combined! Time to start working more on improving my HSPU’s, they’ve been a weakness for far too long now!…
used 16kg plus 10# on each side for floor press
16kgs on RR
Stretch cage (next door) for pull ups
something around 17:00 min (including my “travel” time
) – nice welcome back from 4th of July!