Every 2 minutes on the minute do Back Squats as follows:
5-5-5-5-5 @ 80kg
Then for time complete:
Results: 16:15. The original workout also had Toes to Bar as a the second set, but I forgot to do it when I was working out so if you are up to an extra challenge add them into the mix. Be warned, as written it was already really hard.
Not for time, Push Press:
Then AMRAP in 12 minutes
Results: 4 rounds plus 12 Pullups, 9 Dips and 5 Pistols.
AMRAP in 15 minutes of:
Results: 3 Rounds plus 4 Bench Press. Did complete frist round unbroken. After that, borke bench into sets of 3s and 2s, T2B into 5s and RRs remained unbroken for each round.
Do 8 rounds of the following, rest 2 minutes between rounds:
Then complete as many rounds and reps as possible in 10 minutes of:
Results: Great combination… For the touch and go toes to bar I tried to go as fast as possible touching the bar and then the ground for the 8 reps, so need a bar which lets you touch your feet to the ground, probably at the same height as for jumping pullups (mid-forearm when standing flat on the ground). For the second part competed 7 full rounds, put the bar down as needed.
Not for time perform 4 rounds of the following, rest 45 seconds between rounds (copied from CF Invictus):
Then EMOM for 10 minutes
For time perform 3 rounds of:
Results: Got up 5 x 20Kg for the pullups. Was also able to do a couple of rounds of 5 x Split Squats. For the Metcon 13:15. Max HR=171/ Ave HR = 162.