For time do:
Since I did this out in the woods, distances are approximate. Did box jumps where I found some logs to jump on. I keep a 20-30kg rock in the woods, which I used for the walking lunges.
Results: 37:51 HR max = 174 / ave = 154
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | W | Front Squats Toes to Bar |
Task |
| Thursday | G | Hollow Hold Superman Hold |
Tabata |
| Friday | W | Push Press | Task |
| Saturday | – | – | – |
| Sunday | W | Clean and Jerk | Time |
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | M | Run | Task |
| Wednesday | MG | Thrusters Burpees TRX Rows |
Time |
| Thursday | WMG | Cleans KB Swings Double Unders Push Ups Dips |
Task |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | WG | Toes to Bar Snatch Deadlift |
Time |
15.1 AMRAP in 9 minutes of:
15.1a Immediately following 15.1 with the same running clock find 1RM in 6 minutes for Clean and Jerk.
Scaled weight for 15.1 is 38kg/25kg. Note that scaled toes to bar is hanging knee raises but we missed that part :-P….
Results: C: 132 reps / 70kg. P: 120 reps / 62.5kg. J: 122 reps / 45kg. At first I thought it was not very intense but looking at my heartrate graph I guess I was wrong. Cool to see that my heartrate climbs after a big lift, since 15 minutes (plus a few seconds since I started my watch early) was the end.
Heart Rate Graph 15.1