EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets. For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:
Couplet 1:
Rest 2 minutes then do Couplet 2:
Rest 2 minutes then do Couplet 3:
Results: Needed a heavier Bench Press but otherwise worked pretty well.
Part A: EMOM for 8 minutes do a 30 second Handstand Hold
Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.
Part C: AMRAP in 16 minutes of:
Results: Pat C: 8 rounds plus 15 situps, 12 sdhp, and 3 dips.
Every 2 minutes for 20 Minutes do:
Then complete 3 rounds for time of:
Results: For the first part used 60Kg (warmed up with 3 x each at 40kg). For the second part, 11:48.
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.
Saturday workout I ended up doing because only 6 people showed up to the workout.
Part A: Row 1000m
Part B: AMRAP in 8 minutes:
Part C: AMRAP in 8 minutes:
Part D: AMRAP in 8 minutes:
Results: I tested before everyone arrived and didn’t count the rounds I did but seemed like a good workout. Also only did 500m for Part A as my warm up in 1:46, then Part B and Part C. Ran out of time for part D since people started to show up :-).