This is the third time I did this workout. In November of 2015 did it two weeks in a row in 44:50 and 43:57.
For time, do 5 rounds of
Results: For each work portion not including the 3 min rest 6:02, 6:18, 6:55, 7:01, 7,13. Total time including all rest 45:29.
For max reps do 3, 4 minute, 20/10 Tabatas (8 rounds each), rest 2 minutes between Tabatas
Then take 15-20 minutes and work up to a heavy
Rest at least 2 minutes between lifts.
Results: Mountain Climbers 165 reps, Russian Twists 61 reps, Situps 65 reps. Deadlifts 135-155-170-185-205-225-275lbs/125kg.
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | – | – | – |
| Thursday | – | – | – |
| Friday | W | Front Squats | EMOM |
| Saturday | – | – | – |
| Sunday | GW | Strict Pullups Strict Press Bench Press TRX Rows Dips | EMOM |
| Day | Movement Class | Exercises | Priority |
| Monday | – | – | – |
| Tuesday | – | – | – |
| Wednesday | M | Run | Task |
| Thursday | MW | Dumbbell Rows Dumbbell Press Deadlifts Row | Task |
| Friday | MGW | Kettlebell Swings Double Unders Squat Cleans Toes to Bar Box Jumps | Time |
| Saturday | M | Run | Task |
| Sunday | – | – | – |
Then every 3 minutes for 21 minutes
Increase weight until you cannot complete all 6 reps then keep weight steady.
Then every 3 minutes for 21 minutes.
Increase weight until you cannot complete all 6 reps then keep weight steady.
Then every 2 minutes for 6 minutes.
Results: Strict Press 80-95-105-110-115-120-120. Bench Press 115-135-155-165-170-185-170.
Every 3 minutes for 12 minutes (4 rounds)
Every 90 seconds for 6 minutes (4 rounds)
Increase weight per round to the working weight for the metcon.
Then AMRAP in 16 minutes
Results: Front Squats @ 135-155-165-170lbs. Squat Cleans @ 95-115-110lbs. Metcon 1 round plus 145 reps.