Every 2 minutes for 6 minutes (three sets) do
- 6-8 x Bench Press @ Bodyweight (currently 165lbx/75kg)
- 6-8 x Strict Pull ups
Then every 2 minutes for 6 minutes do
- 6-8 x Back Squat@ Bodyweight
- 6-8 x Strict Toes to Bar
Then every 2 minutes for 6 minutes do
- 6-8 x Deadlift @ Bodyweight
- 6-8 x Dips
Between each round take 8-10 minutes to setup for the next set and to warm up for the lift (Bench Press, Back Squat, Deadlift). Warmed up for each of the lifts with 5 rounds of 5 reps of increasing weight to get up to the working weight.
Results: Did all 8 reps for each set, except in the first round, so could have gone up with the weight for the Back Squats and Deadlifts. Nice workout after the killer workout from last weekend :-).
PM, 11.7.17: I cheated with the bodyweight a bit.. I used 80kg for Bench Press and Back Squat and 85kg for Deadlift.. My bodyweight is somewhere in between.. And I still didn’t manage all 8 reps..